Healthy Meal Prep
Gobi Manchurian Recipe

Gobi Manchurian

Description

Gobi Manchurian is a popular Indo-Chinese recipe for crispy fried cauliflower; serve it as a snack or appetizer.

Ingredients

  • oil for deep frying
  • 5 tablespoons all-purpose flour
  • 3 tablespoons cornmeal
  • ⅓ cup water
  • 1 teaspoon ground black pepper
  • ¾ teaspoon salt, or to taste
  • 15 cauliflower florets
  • ¾ cup vegetable stock, divided
  • 1 tablespoon cornmeal
  • 1 tablespoon soy sauce
  • 1 tablespoon ketchup
  • 1 tablespoon chile-garlic sauce (such as Sriracha®)
  • salt to taste
  • 1 tablespoon vegetable oil
  • ½ cup chopped onion
  • 1 green chile pepper, finely chopped
  • 3 cloves garlic, minced
  • 1 teaspoon finely chopped ginger
  • 1 green onion, chopped, or to taste (Optional)

Instructions


  1. Heat oil in a large pot over medium heat.
  2. Mix flour, cornmeal, water, black pepper, and salt together in a bowl to make a thick batter. Toss in cauliflower florets and mix until coated.
  3. Deep fry cauliflower a few florets at a time until golden brown, about 3 minutes. Transfer to a paper towel-lined plate.
  4. Mix 1/4 cup vegetable stock with cornmeal in a bowl. Add soy sauce, ketchup, chile-garlic sauce, and salt.
  5. Heat oil in a wok or frying pan over high heat. Add onions, chile pepper, garlic, and ginger and stir-fry for a few seconds. Add cornmeal mixture and cook 1 to 2 minutes. Add remaining vegetable stock and cook until very thick, about 10 minutes. Remove sauce from heat.
  6. Spoon sauce over fried cauliflower and toss slightly. Garnish with green onions and serve.

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Nutritional Information

Gobi Manchurian

Servings Per Recipe: 2
Calories: 381.9
% Daily Value *
protein: 15 %
carbohydrates: 15 %
exchange other carbs:
dietary fiber: 24 %
sugars:
fat: 29 %
saturated fat: 13 %
cholesterol:
vitamin a iu: 22 %
niacin equivalents: 35 %
vitamin b6: 29 %
vitamin c: 180 %
folate: 37 %
calcium: 7 %
iron: 20 %
magnesium: 16 %
potassium: 16 %
sodium: 80 %
thiamin: 40 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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