Cauliflower Manchurian, also known as Gobi Manchurian, is a popular Indo-Chinese dish that is typically made by coating cauliflower florets in a sauce that is sweet, spicy, and savory. While the traditional version of this dish is deep-fried and can be high in calories, there are healthier ways to prepare Cauliflower Manchurian that can support weight loss efforts.
About Gobi Manchurian Recipe
The main ingredient in a Gobi Manchurian Recipe is Gobi (Cauliflower). It is made with the help of various spices that give this recipe a unique flavor. The gobi manchurian you eat in restaurants is usually made with unhealthy ingredients. You can easily learn how to make gobi Manchurian at home and that too in a healthy way. This blog will tell you all you need to know about a gobi manchurian recipe and also show you how to make one at home.
| Serves | Time | Difficulty |
| 1-2 | 40 mins | Moderate |
How To Make Instant Gobi Manchurian at Home
Believe it or not, you can instantly make gobi manchurian at home. You can make this easy gobi manchurian recipe at home with the help of an oven.
Step 1:Preheat oven to 425°F. Line a baking sheet with parchment paper.
Step 2: Whisk together the whole-wheat flour, salt, garlic powder, onion powder, and water in a mixing bowl to make a batter.
Step 3: Dip the cauliflower florets in the batter and place them on the baking sheet. Bake for 20-25 minutes or until golden brown and crispy.
Step 4: In a pan, heat the olive oil over medium-high heat. Add the onions, bell pepper, carrot, and sauté for 5 minutes until they soften.
Step 5: Add the garlic and ginger, and cook for another minute.
Step 6: Add the low-sodium soy sauce, hoisin sauce, and red pepper flakes. Cook for 2-3 minutes, stirring occasionally.
Step 7: Add the baked cauliflower florets to the pan and toss to coat with the sauce.
Step 8: Garnish with chopped green onions and serve hot.
Preparation for Gobi Manchurian Recipe
Now that you know how to make gobi manchurian recipe in an easy way let’s take a look at some preparations you can do before making this recipe that will save you a lot of time and also make your recipe a lot better.
1. Use fresh cauliflower while making this recipe. It will make the recipe more delicious.
2. In a gobi Manchurian recipe, the onions and other vegetables are finely chopped. You can chop the vegetables finely before making the recipe which will save you a lot of time.
3. If you are using the hot sauce in this easy gobi manchurian recipe and don’t have it available at home then you can use any other hot sauce and add some normal ketchup to it.
Ingredients for Gobi Manchurian
Let’s now take a look at the ingredients we will be using to make this healthy and easy gobi manchurian recipe.
- Cauliflower – medium-sized
- Green spring onions (chopped) – 1/2 cup
- Chopped garlic cloves – 6
- Chopped green chilies – 2
- Finely chopped ginger
- Corn flour – 2 tablespoon
- Water – 1/2 cup
- Tomato puree – 1/2 cup
- Soya sauce – 1 tablespoon
- Tomato ketchup – 1 tablespoon
- 1 tablespoon of any healthy oil
Method/Steps to Cook Gobi Manchurian
After the ingredients let’s now learn how to make gobi manchurian dry in a healthy way. This easy gobi manchurian recipe requires no frying and can be made with the help of an oven.
Step 1: Before making this recipe you have to steam the cauliflower for 3-4 minutes on high heat to make sure it is half cooked.
Step 2: Once the gobi has been steamed you can keep it aside
Step 3: To make the gobi manchurian sauce in a mixing bowl add corn flour, ketchup, chili sauce, soya sauce, tomato puree, and water and mix it well.
Step 4: Now heat some oil in a pan on high heat and add ginger, garlic, green chilies, chopped spring onions and stir fry for a few seconds.
Step 5: Now add the cornflour mixture and cook for a few minutes and then turn off the heat.
Step 6: Now put the half-steamed cauliflower in the sauce mixture we just made and mix well. Then put it in a baking tray.
Step 7: The next step is to preheat the oven to 200C for 10-12 minutes. Now place the gobi manchurian in the oven on high for 12-15 minutes.
Step 8: Once done, you can take it out from the oven and transfer it to an eating plate. Your easy gobi manchurian recipe is now ready. You can garnish it with some spring onions.
Any Alternate Way to Make Gobi Manchurian
If you want to know how to make gobi manchurian dry in an alternate way then look no further. Just follow the steps below for an amazing and easy gobi manchurian recipe. You will need an air fryer to make this recipe.
Step 1:Preheat the air fryer to 375°F.
Step 2: Whisk together the cornstarch, salt, garlic powder, onion powder, and water in a mixing bowl to make a batter.
Step 3: Dip the cauliflower florets in the batter and place them in the air fryer basket. Air fry for 15-20 minutes or until golden brown and crispy.
Step 4: In a pan, heat the olive oil over medium-high heat. Add the onions, bell pepper, carrot, and sauté for 5 minutes until they soften.
Step 5: Add the garlic and ginger, and cook for another minute.
Step 6: Add the low-sodium soy sauce, hoisin sauce, and red pepper flakes. Cook for 2-3 minutes, stirring occasionally.
Step 7: Add the air-fried cauliflower florets to the pan and toss to coat with the sauce.
Step 8: Garnish with chopped green onions and serve hot.
How to make Gobi Manchurian Gravy?
If you do not know how to make gobi manchurian gravy then we have you covered. This is how you make it.
Step 1: In a large bowl, add whole wheat flour and corn flour
Step 2: Now add ginger and garlic paste, soya sauce, salt, and chili powder.
Step 3: Now add the required amount of water to make a batter
Step 4: Add boiled gobi and fry it in any healthy oil till they turn golden brown
Step 5: Remove excess oil from the gobi with the help of a kitchen towel and keep it aside
Step 6: Take some oil in a pan and saute garlic on high flame.
Step 7: Also saute capsicum and spring onions
Step 8: Now add chili sauce, soy sauce, vinegar, crushed pepper, tomato sauce, and salt, and saute for a minute
Step 9: Now add corn flour with water and stir well until it turns translucent. You can also use a healthy alternative flour for this gobi manchurian gravy recipe.
Step 10: Now add the fried gobi and mix well making sure all the sauce has coated it.
Step 11: Your gobi manchurian gravy is now ready. Transfer it to a bowl and serve with some rice.
Nutritional Value in Gobi Manchurian
It is really important to know the nutritional value of the food you eat. Here is the nutritional value of a gobi manchurian recipe.
| Gobi Manchurian | |
| Serving size | 1 cup (137g) |
| Calories | 236 |
| Fat | 16g |
| Carbs | 22g |
| Protein | 3.1g |
Pro Tips to Make the Best Gobi Manchurian at Home
Want to know how to make gobi manchurian recipe a lot better? Using these protips will help you make your gobi manchurian recipe taste more better.
- Use fresh cauliflower to get the best texture and taste. Read about Cauliflower Nutrition – Calories, Protein, Carbs
- If you are trying to cut down on oil, you can try baking the cauliflower instead of frying it. Coat the cauliflower with a batter made of cornstarch and spices, and bake at 375°F for 20-25 minutes or until golden brown and crispy. This will make a great gobi manchurian dry recipe
- Make sure to drain the excess oil from the cauliflower after frying it. You can place the fried cauliflower on a paper towel to soak up any excess oil.
- To make the dish more filling, you can add protein sources like tofu or chickpeas to the Manchurian sauce.
- Use a non-stick pan or wok to reduce the amount of oil needed for cooking.
- To make the gravy for a gobi manchurian gravy recipe you can use a healthier flour instead of corn flour.
Health Benefits of Gobi Manchurian
Gobi Manchurian recipe if made with healthy ingredients can be beneficial for the body. Here are some health benefits of gobi manchurian.
1. Gobi (cauliflower) contains many antioxidants which help the body fight against oxidative stress and reduce the inflammation caused by it. Therefore, having a healthy gobi manchurian recipe once in a while can be really beneficial for your body.
2. Gobi also contains choline which is essential for brain development.
3. Consuming gobi can also help to regulate estrogen levels as it contains a plant compound called indole-3-carbinol (13C). You can learn how to make gobi manchurian dry or any healthy gobi recipe to reap its maximum benefits in a delicious way.
Tips to limit the calorie in Gobi Manchurian
A lot of people know how to make a gobi manchurian recipe but do not know how to make it low in calories. This is how you can do it.
- Baked or air-fried cauliflower florets: To know how to make gobi manchurian dry low in calories, instead of deep-frying the cauliflower florets, they can be baked or air-fried. This significantly reduces the calorie and fat content in the gobi manchurian recipe while still maintaining the texture and flavor. Here are 20 Low Calorie Foods That Are Surprisingly Filling
- Use a healthier sauce: Traditional Manchurian sauce is high in calories, sodium, and sugar. To make it healthier, use low-sodium soy sauce, reduce the amount of sugar, and add spices like ginger and garlic for flavor.
- Use whole-wheat flour or cornstarch for the batter: The batter used for the gobi manchurian recipe is typically made with all-purpose flour, which is high in calories and low in nutrients. Whole-wheat flour or cornstarch can be used instead to increase the fiber content and make it a healthier option.
- Add more vegetables: You can add more vegetables like bell peppers, onions, and carrots to the dish. This increases the nutrient content and fiber, making it more filling and reducing the amount of food you consume. Did you know Which Vegetables Are Good For Diabetes?
- Serve with brown rice: Instead of white rice, serve gobi manchurian recipe with brown rice. Brown rice is a healthier option as it is high in fiber, vitamins, and minerals.
FAQ’s
What are some other dishes I can make with Gobi?
You can use gobi to make a lot of recipes such as Gobi Masaledar, Tandoori Gobi, Gobi Salad, and much more.
What’s different in the Gobi Manchurian Recipe by Livofy?
Livofy tells you a healthy way to make the gobi manchurian recipe which can be added to your diet to achieve your fitness goals.
What is the cooking time for gobi manchurian?
The cooking time for gobi manchurian is around 40 minutes. Your cooking time can vary according to the ingredients you use in the gobi manchurian recipe.
Is gobi manchurian healthy?
Gobi Manchurian recipe made with healthy ingredients can have various health benefits. The Gobi has antioxidants in it which help to body to reduce inflammation caused by oxidative stress.
What is the right time to have gobi manchurian?
You can have gobi manchurian at any time of the day but usually, it is eaten at lunch and as an evening meal.
Is there any side effects of eating gobi?
Excess consumption of gobi can build up uric acid in your body which can eventually lead to kidney stones. Also. you should stay away from gobi if you have an allergic reaction to it.
How many calories does gobi manchurian have?
1 cup or 137 g of gobi manchurian has about 236 calories. The calories in your gobi manchurian recipe may vary according to the ingredients you use in it.
How to make gobi manchurian recipe more healthy?
To make a gobi manchuria recipe more healthy you can reduce the amount of oil you use. Learning how to make gobi manchurian in an oven can be really beneficial as it does not require any frying.
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