Baked Vegetable Manchurian

Baked Vegetable Manchurian is a delightful fusion of Indian and Chinese flavors, featuring crispy vegetable balls baked to perfection and tossed in a savory, tangy sauce. This healthier version of the classic dish is perfect for a satisfying appetizer or a light meal.

Ingredients

• Mixed vegetables (carrot, cabbage, bell pepper) - 1 cup, finely chopped
• Paneer (Indian cottage cheese) - 100 grams, grated
• All-purpose flour - 2 tablespoons
• Cornstarch - 2 tablespoons
• Ginger-garlic paste - 1 teaspoon
• Green chili - 1, finely chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Baking powder - 1/2 teaspoon
• Oil - 1 tablespoon (for greasing)
• Soy sauce - 1 tablespoon
• Tomato ketchup - 1 tablespoon
• Chili sauce - 1 teaspoon
• Spring onions - 2 tablespoons, 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 large mixing bowl, combine the finely chopped mixed vegetables, grated paneer, all-purpose flour, cornstarch, ginger-garlic paste, green chili, salt, black pepper, and baking powder.
3. Mix well until all ingredients are combined and form a dough-like consistency. If needed, add a little water to help bind the mixture.
4. Shape the mixture into small balls, about the size of a golf ball, and place them on the prepared baking tray, ensuring they are spaced apart.
5. Lightly brush the vegetable balls with oil to help them crisp up during baking.
6. Bake in the preheated oven for 20-25 minutes, or until golden brown and crispy, flipping them halfway through for even cooking.
7. While the balls are baking, prepare the sauce by mixing soy sauce, tomato ketchup, and chili sauce in a small bowl.
8. Once the vegetable balls are baked, remove them from the oven and toss them in the sauce until well-coated.
9. Transfer the Manchurian to a serving plate, garnish with chopped spring onions and sesame seeds, and serve hot.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.1 L

Health Benefits

• Rich in vitamins and minerals from mixed vegetables.
• Lower in calories compared to the traditional fried version, making it a healthier choice.

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