Video Recipe for healthy 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 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 can satisfy the cravings while being healthy at the same time. This easy 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 sauce.
If you are looking for a traditional way of doing Gobi Manchurian (the deep fried version), do check the link below.
Gobi Manchurian Recipe, Cauliflower Manchurian, How to make Gobi Manchurian
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. 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.
Now we will make a coating for the cauliflower.
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
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.
Baked Gobi Manchurian Recipe
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Prep Time: 25m -
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Cook Time: 20m -
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Total Time: 45m -
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Yield: 4 servings
Prep Time:
Yield:
Print Recipe
Pin RecipeDescription
Video Recipe for healthy 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 recipe.
Ingredients
For blanching the cauliflower
- 500 grams cauliflower florets
- 1 teaspoon salt
- 1 teaspoon turmeric powder
Baking the cauliflower
- 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
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.
The post Baked Gobi Manchurian Recipe , Oven Roasted Gobi Manchurian Recipe appeared first on Kannamma Cooks.