By Suguna Vinodh/ Jun 2020 / 13 Comments
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Video Recipe for healthy Gobi Manchurian dry that is oven baked and not fried. This recipe for baked Gobi Manchurian is made with just a tablespoon of oil. Do try at home. A very easy and delicious Baked Gobi Manchurian recipe.
Gobi Manchurian is usually a standard order for a lot of us when we go to Indo-Chinese restaurants. Gobi Manchurian is made by deep frying the cauliflower (roasted) which is then tossed in a spicy, sweet and sour sauce. While it is unhealthy to consume it often, this healthy oven baked version of Baked Gobi Manchurian can satisfy the cravings while being healthy at the same time. This easy baked Gobi Manchurian dry recipe uses just a tablespoon of oil. The cauliflower is coated in a batter and then baked. The baked cauliflower is then tossed in a super delicious gobi manchurian sauce. Do try this healthy baked gobi manchurian at home
Please click on the link below to find more Cauliflower recipes on the site.
Recipes using Cauliflower
If you are looking for a traditional way of doing Gobi Manchurian (the deep fried version), do check the link below.
Traditional Gobi Manchurian Recipe
Here are some of the things used for making baked Gobi Manchurian. Click on the link below to buy them online.
Teakwood Chopping Board
Glass Mixing Bowl
Large Strainer / Colander
Whisk
Parchment Paper
Frying Pan
Unbleached Maida
Soya Sauce
Tomato Ketchup
Red Chilli Sauce (Hot Sauce)
Apple Cider Vinegar
Pink Salt
Here is the video recipe of how to make healthy baked Gobi Manchurian dry recipe.
Here is the step by step pictures of baked Gobi Manchurian dry recipe.
First let us blanch the cauliflower. Baking the cauliflower without blanching makes it very dry. So always blanch the cauliflower while making baked gobi manchurian. Cut the Cauliflower into florets. Make sure that the florets are not too small and all the florets are of a similar size so it bakes evenly in the oven. Bring a kettle / pan to a boil. Add a little turmeric and salt. Add the cauliflower to the kettle / pan. Boil for 5 minutes. After boiling, strain and set aside. The Gobi in Gobi Manchurian part is now prepped and ready.
Now we will make a coating for the cauliflower for our Baked Gobi Manchurian.
Take a bowl and add in the corn starch, maida and the rice flour. Add in the black pepper powder, salt and a little baking powder. The baking powder will help the cauliflowers nicely brown and crisp in the oven after roasting. Add a little water to the flour mixture and make a very thick batter.
Add in the blanched cauliflower to the batter and toss well to coat. Make sure that all the water is completely drained from the cauliflower. If the batter has become thin, sprinkle a few tablespoon of corn starch and toss. The batter should coat the cauliflower well.
Take a parchment lined sheet pan and place the cauliflower florets. The parchment is essential as the florets will otherwise stick to the pan.
Bake the cauliflower in a preheated oven at 200 Celsius for 25 minutes. Turn the cauliflower florets once after 15 minutes so they get roasted evenly. After 25 minutes the cauliflower should be perfectly roasted and crispy. Set aside the oven baked roasted cauliflower onto a bowl.
Now lets make a sauce for our baked gobi manchurian
Take a pan and add in the peanut oil. Add in the minced garlic and ginger. Saute for a few seconds.
Add in the diced onion and capsicum. Saute for a minute. Do not cook for long. We need the veggies to retain their crunch in the gobi manchurian.
Add in the soya sauce, tomato ketchup, red chilli sauce, vinegar, salt, sugar and black pepper powder. Saute for a minute.
Add in a few tablespoon of water to dilute the sauce. Let the sauce cook for a couple of minutes more.
Add in the baked roasted cauliflower florets to the pan. Toss well to coat.
Super delicious and super healthy oven baked gobi manchurian / cauliflower manchurian is ready.
Baked Gobi Manchurian Recipe
Video Recipe for healthy Baked Gobi Manchurian dry that is oven baked and not fried. Made with just a tablespoon of oil Do try at home. A very easy and delicious Baked Gobi Manchurian recipe.
- Total Time: 45m
- Yield: 4 servings 1x
Ingredients
Scale
For blanching the cauliflower for Baked Gobi Manchurian
- 500 grams cauliflower florets
- 1 teaspoon salt
- 1 teaspoon turmeric powder
Baking the cauliflower for Gobi Manchurian
- 1/4 cup corn starch
- 1/4 cup maida (all purpose flour)
- 1/4 cup rice flour
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper powder
- 1/4 teaspoon baking powder
Oven baked gobi manchurian sauce
- 1 tablespoon peanut oil
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 1/2 cup diced onion
- 1 capsicum, diced
- 2 teaspoon soya sauce
- 2 tablespoon tomato ketchup
- 1 teaspoon red chilli sauce
- 1/2 teaspoon plain vinegar
- 1/2 teaspoon black pepper powder
- 1 teaspoon sugar
- 1/4 teaspoon salt (optional)
- 1/4 cup spring onion
- spring onion for garnish
Instructions
Instructions for making Baked Gobi Manchurian
First let us blanch the cauliflower. Cut the Cauliflower into florets. Make sure that the florets are not too small and all the florets are of a similar size so it bakes evenly in the oven. Bring a kettle / pan to a boil. Add a little turmeric and salt. Add the cauliflower to the kettle / pan. Boil for 5 minutes. After boiling, strain and set aside.
Take a bowl and add in the corn starch, maida and the rice flour. Add in the black pepper powder, salt and a little baking powder. The baking powder will help the cauliflowers nicely brown and crisp in the oven after roasting. Add a little water to the flour mixture and make a very thick batter.
Add in the blanched cauliflower to the batter and toss well to coat. Make sure that all the water is completely drained from the cauliflower. If the batter has become thin, sprinkle a few tablespoon of corn starch and toss. The batter should coat the cauliflower well.
Take a parchment lined sheet pan and place the cauliflower florets. The parchment is essential as the florets will otherwise stick to the pan. Bake the cauliflower in a preheated oven at 200 Celsius for 25 minutes. Turn the cauliflower florets once after 15 minutes so they get roasted evenly. After 25 minutes the cauliflower should be perfectly roasted and crispy. Set aside the oven baked roasted cauliflower onto a bowl.
Take a pan and add in the peanut oil. Add in the minced garlic and ginger. Saute for a few seconds. Add in the diced onion and capsicum. Saute for a minute. Do not cook for long. We need the veggies to retain their crunch. Add in the soya sauce, tomato ketchup, red chilli sauce, vinegar, salt, sugar and black pepper powder. Saute for a minute. Add in a few tablespoon of water to dilute the sauce. Let the sauce cook for a couple of minutes more. Add in the baked roasted cauliflower florets to the pan. Toss well to coat. Super delicious and super healthy oven baked gobi manchurian / cauliflower manchurian is ready.
- Author: Suguna Vinodh
- Prep Time: 25m
- Cook Time: 20m
