Learn how to make Healthiest Low Calorie Gobi Manchurian Dry recipe with step by step pictures. Gobi Manchurian Dry is best served with Fried Rice and Noodles!
Yesterday I shared Chilli Garlic Fried Rice recipe and on the side, I made this Low Calorie Gobi Manchurian which is a copy-cat version of my Low Calorie Mushroom Manchurian. There are two types of side dishes that I make along with my fried rice recipes - Manchurian or chilli. For both the recipe variations, I have stopped deep-frying and started using my oven since a couple of years. Every time I serve low calorie mushroom Manchurian or low calorie baby corn chilli, it is practically impossible to spot any differences between the deep-fried and oven made versions. It works really well, sometimes better than the deep-fried version. For someone like me who hates deep-frying, this process is such a boon. And totally oil-free and light Gobi Manchurian Dry.
There are two versions of Manchurian - the one that is slightly mushy, with a lot of sweet spicy sauce and the other one is the dry version with crispy crunchy vegetable. I love the dry version and except for rare occasions (like this Egg Manchurian), I always make the dry version. This Low Calorie Gobi Manchurian can be served as a side dish for Fried Rice and Noodles, but it works really well as a quick starter/appetizer too.
I keep the spices and sauces to a minimum when making this Gobi Manchurian Dry. In the batter to coat the cauliflower florets, I add red chilli powder and ginger garlic paste. I let the florets soak in the floury batter for 15-20 mins before baking in the oven for the first 20 mins. At this stage, I coat the half cooked florets with a teaspoon or two of oil and continue baking them for another 20 mins. Yes, you need to plan ahead to make this Low Calorie Manchurian recipe but I can assure you that it is well worth your patience. As the cauliflower florets are crispy and golden brown, I toss them along with crunchy onions, green bell peppers and lots of garlic! With a dash of tomato ketchup, soy sauce & black pepper powder, you are now ready to add the golden cauliflower. Garnish with spring onions/ coriander leaves and you are done!
How to make Low Calorie Gobi Manchurian | Easy Gobi Manchurian Dry -
📖 Recipe
Low Calorie Gobi Manchurian | Easy Gobi Manchurian Dry
Equipment
- Convection Oven/OTG
- Baking Tray
- Wok
MEASUREMENT
1 cup = 250ml, 1 tablespoon = 15ml, 1 teaspoon = 5ml
Ingredients
To make Golden Cauliflower –
- 15-20 Cauliflower Florets
- ¼ cup All-Purpose Flour
- 2 tablespoon Corn Flour
- ½ teaspoon Red Chilli Powder
- ½ teaspoon Ginger Garlic Paste
- 2 teaspoon Oil
- Salt as needed
- Water as needed
For Gobi Manchurian Dry –
- 1 Medium Onion Cubed
- 1 Small Capsicum Cubed
- 6-8 Garlic Cloves Finely Chopped
- 2 teaspoon Sesame Oil/Gingelly oil
- ½ teaspoon Black Pepper Powder
- ½ teaspoon Sugar
- 1 tablespoon Tomato Ketchup
- 1 teaspoon Soy Sauce
- Salt as needed
- Fresh Coriander Leaves/Spring Onions to Garnish
Instructions
- First blanch the cauliflower florets with enough salt, drain off the water and cool down the florets.
- In a mixing bowl add cauliflower florets, ¼ cup all purpose flour, 2 tablespoon corn flour, salt as needed, ½ teaspoon red chilli powder and ½ teaspoon ginger garlic paste.
- Add water little by little and mix everthing together until the florets are coated well in the batter. Let it rest for 15-20 mins.
- Meanwhile preheat the oven at 200°C and line a baking tray. Place the prepared cauliflower florets on the baking tray.
- Bake for 20 mins at 180°C until the bottioms have firmed up. Remove the tray, drizzle 1-2 teaspoon of oil and give the florets a good mix.
- Spread them again and bake for another 15-20 mins until they are crispy and golden brown. Remove from oven.
- Heat a pan with 2 teaspoon Sesame/Gingelly Oil. Add 6-8 finely chopped garlic cloves.
- Next add 1 cubed medium onion and 1 cubed small green capsicum. Fry for 2-3 mins on medium flame.
- Now add ½ teaspoon black pepper powder, 1 tablespoon tomato ketchup, ½ teaspoon sugar and 1 teaspoon soy sauce. If needed, add salt.
- Give it a good stir and quickly add the golden cauliflower.
- Mix well so that the florets are coated with sauces. If needed, add a tablespoon of water.
- Garnish with finely chopped spring onions/coriander leaves. Remove from heat.
- Serve hot immediately! Works well as a side dish for Chilli Garlic Fried Rice or Veg Fried Rice or Noodles.
Nutrition
Detailed step-wise picture recipe of making Low Calorie Gobi Manchurian | Easy Gobi Manchurian Dry -
First blanch the cauliflower florets with enough salt, drain off the water and cool down the florets.
In a mixing bowl add cauliflower florets, ¼ cup all purpose flour, 2 tablespoon corn flour, salt as needed, ½ teaspoon red chilli powder and ½ teaspoon ginger garlic paste.
Add water little by little and mix every thing together until the florets are coated well in the batter. Let it rest for 15-20 mins.
Meanwhile preheat the oven at 200°C and line a baking tray. Place the prepared cauliflower florets on the baking tray.
Bake for 20 mins at 180°C until the bottioms have firmed up. Remove the tray, drizzle 1-2 teaspoon of oil and give the florets a good mix.
Spread them again and bake for another 15-20 mins until they are crispy and golden brown. Remove from oven.
Heat a pan with 2 teaspoon Sesame/Gingelly Oil. Add 6-8 finely chopped garlic cloves.
Next add 1 cubed medium onion and 1 cubed small green capsicum. Fry for 2-3 mins on medium flame.
Now add ½ teaspoon black pepper powder, 1 tablespoon tomato ketchup, ½ teaspoon sugar and 1 teaspoon soy sauce. If needed, add salt.
Give it a good stir and quickly add the golden cauliflower.
Mix well so that the florets are coated with sauces. If needed, add a tablespoon of water.
Garnish with finely chopped spring onions/coriander leaves. Remove from heat.
Serve hot immediately! Works well as a side dish for Chilli Garlic Fried Rice or Veg Fried Rice or Noodles.
Note -
- Adjust spices as per preference.
- You can also deep fry the cauliflower instead of baking them in the oven.
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Monica
Hi. Is this possible to do in a Microwave ? How long would it take in Microwave oven ?
Ramya
Hi Monica, you can't make this in microwave oven. You need a convection oven to get cauliflower to crisp up and turn golden brown which is not possible in a microwave.