Baked Gobi Manchurian

Baked Gobi Manchurian is a delicious and healthier twist on the classic Indo-Chinese dish, featuring crispy baked cauliflower tossed in a spicy, tangy sauce. This vegan delight is perfect for a cozy dinner or a flavorful appetizer.

Ingredients

• Cauliflower - 300 grams, cut into florets
• Cornstarch - 3 tablespoons
• All-purpose flour (or chickpea flour for a gluten-free option) - 2 tablespoons
• Water - 1/4 cup
• Garlic powder - 1 teaspoon
• Ginger powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Soy sauce - 2 tablespoons
• Ketchup - 2 tablespoons
• Chili sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Spring onions - 2 tablespoons, chopped
• Cilantro - 1 tablespoon, chopped
• Sesame seeds - 1 teaspoon, for garnish

Steps

1. Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
2. In a mixing bowl, combine cornstarch, all-purpose flour, garlic powder, ginger powder, salt, and black pepper.
3. Add water gradually to the dry ingredients, whisking to form a smooth batter.
4. Dip each cauliflower floret into the batter, ensuring they are coated evenly, and place them on the prepared baking tray.
5. Bake in the preheated oven for 20 minutes or until the cauliflower is golden and crispy, flipping halfway through.
6. While the cauliflower is baking, prepare the sauce by mixing soy sauce, ketchup, chili sauce, and sesame oil in a small bowl.
7. Once the cauliflower is done, remove it from the oven and toss it in the sauce until well coated.
8. Return the sauced cauliflower to the baking tray and bake for an additional 5-10 minutes to set the sauce.
9. Garnish with chopped spring onions, cilantro, and sesame seeds before serving.

Nutrition

• Calories: 250
• Protein: 6 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants and vitamins from cauliflower, promoting overall health.
• Lower in calories and fat compared to the traditional fried version, making it a healthier choice.

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