Vegetable Manchurian

Vegetable Manchurian is a delightful Indo-Chinese dish made with an assortment of vegetables, shaped into balls, and tossed in a savory, tangy sauce. This dish is not only flavorful but also packed with nutrients, making it a perfect healthy lunch option.

Ingredients

• Cauliflower - 100 grams, finely chopped
• Carrot - 50 grams, finely grated
• Capsicum (Bell Pepper) - 50 grams, finely chopped
• Green Beans - 50 grams, finely chopped
• Spring Onion - 30 grams, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 1 teaspoon, minced
• Cornflour - 3 tablespoons
• Whole Wheat Flour - 2 tablespoons
• Soy Sauce - 1 tablespoon
• Chili Sauce - 1 tablespoon
• Vinegar - 1 teaspoon
• Salt - to taste
• Black Pepper - to taste
• Oil - for shallow frying
• Water - as needed

Steps

1. In a large bowl, combine the chopped cauliflower, grated carrot, chopped capsicum, chopped green beans, and spring onion.
2. Add the grated ginger, minced garlic, cornflour, whole wheat flour, soy sauce, chili sauce, vinegar, salt, and black pepper to the vegetables.
3. Mix well until the mixture is combined and can hold together; add a little water if necessary to bind the mixture.
4. Shape the mixture into small balls, about the size of a golf ball.
5. Heat oil in a pan over medium heat for shallow frying.
6. Fry the vegetable balls in batches until they are golden brown and crispy on all sides, about 4-5 minutes per batch.
7. Remove the fried balls and place them on a paper towel to drain excess oil.
8. In a separate pan, prepare the sauce by heating a tablespoon of oil and adding minced garlic and ginger, sautéing until fragrant.
9. Add soy sauce, chili sauce, and a splash of water; mix well and bring to a simmer.
10. Add the fried vegetable balls to the sauce, toss gently to coat, and cook for an additional 2-3 minutes.
11. Serve hot, garnished with chopped spring onions.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 28 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in vitamins and minerals from a variety of vegetables.
• High in fiber, promoting digestive health.

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