Baked Cauliflower Manchurian

Baked Cauliflower Manchurian is a healthy twist on the classic Indo-Chinese dish, featuring crispy cauliflower florets coated in a flavorful, tangy sauce. This guilt-free version is baked instead of fried, making it a perfect appetizer or snack for health-conscious food lovers.

Ingredients

• Cauliflower florets - 300 grams
• Whole wheat flour - 3 tablespoons
• Cornstarch - 2 tablespoons
• Ginger-garlic paste - 1 teaspoon
• Red chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Water - 1/2 cup
• Oil - 1 tablespoon
• Onion - 1 medium, finely chopped
• Bell pepper - 1/2, finely chopped
• Soy sauce - 1 tablespoon
• Tomato ketchup - 1 tablespoon
• Vinegar - 1 teaspoon
• Green onions - 2, chopped for garnish

Steps

1. Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine whole wheat flour, cornstarch, ginger-garlic paste, red chili powder, salt, black pepper, and water to make a smooth batter.
3. Dip each cauliflower floret into the batter, ensuring it is well coated, and place them on the prepared baking sheet.
4. Drizzle olive oil over the cauliflower florets and bake in the preheated oven for 25-30 minutes or until golden and crispy, flipping halfway through.
5. While the cauliflower is baking, heat a pan over medium heat, add a teaspoon of oil, and sauté the chopped onion and bell pepper until they are soft.
6. In the same pan, add the soy sauce, tomato ketchup, and vinegar, stirring well to combine. Cook for an additional 2-3 minutes.
7. Once the cauliflower is done baking, add it to the sauce and toss gently to coat all the florets evenly.
8. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 180
• Protein: 6 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 4 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 3.5 g
• Water: 0.2 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in antioxidants, helping to reduce inflammation.

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