Healthy Delicious Gobi Manchurian using only 3tbsp of oil

This is a healthy and delicious Gobi Manchurian recipe | cauliflower manchurian| that does not involve frying the cauliflower pieces. Think about this -if the cauliflower florets are going to be tossed in a sticky sauce, at the end anyway, why should we deep fry the cauliflower and sponge up all the oil?

Why not roast the batter-coated cauliflower pieces in the oven and then cook it in a delicious sauce? End result – Same deliciousness, without all the calories of the soaked oil.

Yummy, but without excessive oil – Win-Win!!

Baking – Key Notes for this recipe

Some traditional recipes call for double frying of (gobi) cauliflower. Similarly, I bake the cauliflower in 2 temperature levels. The first is the regular 350F (180 C) for the batter to cook through. Then I bump the temperature up to 450F (230 C), coat it with oil and then let it caramelize for a shorter time frame.

This ensures a well roasted, delicious cauliflower, but without the dryness from long times in the oven.

Recipe

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Healthy Baked (No Fry) Gobi Manchurian

Prep Time

10 mins

Cook Time

50 mins

Total Time

1 hr

 

Healthy Gobi (Cauliflower) Manchurian - the same classic taste without the dripping oil. This recipe is so tasty, you will not miss the traditional version.

Course: dinner, lunch, Main Course

Cuisine: Chinese, Indian

Ingredients

For Roasted Caulifower

• 1 medium Cauliflower (Separate the Florets)
• 3 tbsp Maida / White Wheat Flour
• 3 tbsp Corn Flour
• Salt to taste
• Water
• 1 tbsp Oil

For the Sauce:

• 2 tbsp Oil
• 12 Garlic cloves
• 1 Green Chili
• 1 small Onion
• 1/2 tsp Black Pepper
• 1 tbsp Soy Sauce
• 1 tbsp Ketchup
• 1 tbsp Corn Flour

Instructions

For the Cauliflower

1. Add 2 tsp salt to a pan with about 4 cups of water and let it come to a boil. Add cauliflower florets and let it partially cook in hot water for about 1-2 minutes. Strain the cauliflower and set it aside.

2. Add 3 tbsp of corn flour, 3 tbsp of maida, salt and water to make a thick paste. Add the partially cooked cauliflower florets to the batter and ensure that all the pieces are well coated.

3. Preheat Oven to 350F (180 C). Arrange the batter coated cauliflower florets on a cookie sheet lined with parchment paper. Cook it 15 minutes on one side. Take the cookie sheet out and flip the pieces around and place it back in the oven for 10 minutes.

4. Once both sides are well cooked, we need to caramelize the cauliflower. Increase oven heat to 450F (230 C). Take the cookie sheet out and using a silicone brush, apply oil to individual florets and place it back in for 10 minutes.

5. Flip the cauliflower one last time. Coat with oil again, if you feel is needed, and place in oven for 5 minutes. Your Gobi (Cauliflower) is done!!

For the Sauce

1. Make a paste of garlic and green chilies. Add 2 tbsp of oil to a Kadai. Add the garlic-chilli paste and saute it in high heat. Add chopped onion and cook in high flame for a good minute or more, while constantly stirring.

2. Add pepper, soy sauce and ketchup to the wok and mix. Make a paste of corn flour with water and add it to the wok. Let it come to a boil.

3. Add 1/2 a cup of water to the wok to increase the volume of the sauce and let it boil. Add the roasted cauliflower, give it a stir. Switch of the heat. Garnish with green onions. 

Recipe Notes

1. Yes, there is a lot of garlic in the recipe.
2. Use a small onion. Adding more onions will make them sweat, and not caramelize. You want to caramelize the onions in the existing oil for maximum flavor.  If you want to add more, you have to add more oil correspondingly. 

Step by Step Pics

Partially cook the cauliflower in salted, boiling water

Coat florets in batter

Arrange florets in cookie sheet and bake according to instructions.

Don’t fret about the steps..All you have to do is flip once at 350F (180 C), brush with oil and flip again at 450F (230 C). That’s it!!

Gobi ready!!

Now, let’s make the sauce….Saute garlic, green chilies, onions well.

Add your sauces, boil and then add your corn slurry.

Get sauce ready to desired consistency. Then add in the star of the show – gobi!!

Yumm Yumm!!

Conclusion

If you have an Indo-Chinese food fan in your household, then you should definitely try making this healthy version of gobi manchurian. All the flavor, without the excessive oil…that’s a fantastic bargain, isn’t it?

Do try it and post your thoughts and comments down below. As always, I look forward to hearing from you.

Other traditional Gobi Manchurian recipe video reference:  Cooking Shooking Youtube channel.