Baked Gobi Manchurian

Servings: 4 | Amount per Serving: 1/4

• Calories: 219 | Carbohydrates: 39g
• Fiber: 5g | Protein: 7g
• Sodium: 784mg | Sugar: 8g
• Total Fat: 5g | Saturated Fat: 1g
• Vitamin A: 186IU | Vitamin C: 96mg
• Calcium: 90mg | Iron: 2mg
• Potassium: 689mg

• Prep Time: 15mins
• Cook Time: 45min
• Total Time: 1hr

Ingredients

For the Cauliflower:

• 1) 1 small cauliflower head, chopped into florets
• 2) 7 tablespoons flour such as rice flour or all-purpose flour
• 3) 0.25 cup cornstarch
• 4) 0.5 (or more) teaspoons garlic powder
• 5) 0.25 teaspoons salt
• 6) 0.5 teaspoons baking powder
• 7) 2 teaspoons sesame oil
• 8) 1 teaspoon soy sauce
• 9) 1/3-1/2 cups water
• 10) 0.25 cup panko

For the Sauce:

• 1) 2 teaspoons sesame oil
• 2) 6-8 garlic cloves, finely chopped
• 3) 1 inch knob of ginger, peeled and finely chopped
• 4) 0.5 cup red or white onion, finely chopped
• 5) 0.5 cup bell pepper, finely chopped
• 6) 2 tablespoons chopped celery, optional
• 7) 0.25 cup soy sauce
• 8) 1 teaspoon soy sauce
• 9) 1 tablespoon ketchup
• 10) 2 teaspoons white vinegar or apple cider vinegar
• 11) 1/8 teaspoon black pepper or paprika
• 12) 2-3 teaspoons sugar
• 13) 1.5 teaspoons corn starch
• 14) 0.5 cup of water

Steps

For the Cauliflower:

• 1) Add all the dry ingredients for the batter in a bowl and mix well (flour, starch, garlic powder, salt, baking powder).
• 2) Add the soy sauce, oil, and mix.
• 3) Add water 1 tbsp at a time to make a thick smooth batter.
• 4) Add cauliflower florets to the bowl and toss to coat. Sprinkle panko on the florets.
• 5) Transfer to parchment-lined baking sheet. Bake at 210 C for 25-28 minutes.
  Check if the cauliflower is done at 25 mins. Remove from the oven when done and set aside.

For the Sauce:

• 1) Heat oil in a large skillet over medium heat.
• 2) Add the garlic and ginger and cook until the garlic is golden, 2-3 minutes.
• 3) Add the onion, bell pepper, and celery and cook until golden, 8 minutes.
• 4) Add in the sauces (soy sauce, ketchup, vinegar, black pepper, and sugar) and bring to a boil.
• 5) Mix together corn starch in 0.5 cup of water then add it to the skillet. Cook until the sauce comes to a good boil and thickens.
• 6) Taste and adjust seasoning.
• 7) Once thickened, cool for 5 minutes, then add baked cauliflower and toss to coat.
• 8) Top with green onions and serve immediately.

Notes

• 1) To add some protein, include chicken. Simply sauté some chicken and add to the sauce as it thickens.
• 2) Add cinnamon for added flavor.
• 3) Substitute onion for leeks.
• 4) Substitute panko for rolled oats.
• 5) Sprinkle sesame seeds for additional crunch.
• 6) Baked manchurian is best served immediately. If needed for later in the day, keep the baked cauliflower and sauce separate.
  When ready to serve, heat the cauliflower in the oven again for 7-9 minutess then toss in the warmed sauce.