🥦 Gobi Manchurian

Name: Gobi Manchurian
Total time: 40 min
Yield: 3
Cuisine: India · Indo-Chinese cuisine
Ingredients: 1 medium cauliflower (about 600 g), cut into florets; 60 g cornstarch; 4 garlic cloves, finely chopped; 1 tbsp grated ginger; 2 tbsp soy sauce; 2 tbsp chili sauce; 2 spring onions, sliced; Oil for frying, salt

Origin: India · Indo-Chinese cuisine

310kcal

per serving · 200 g

155kcal

per 100 g

6 gProtein3 g / 100 g

18 gFat9 g / 100 g

34 gCarbs17 g / 100 g

Gobi Manchurian is a popular Indo-Chinese dish of cauliflower florets coated in a light cornstarch batter, deep-fried until crisp and tossed in a glossy sauce of garlic, ginger, soy sauce and chili sauce. The result is crunchy outside, tender inside, sweet, salty and spicy at once. It is served as a starter or alongside fried rice, often garnished with spring onion.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

Veganno meat, fish or animal products in a typical recipe

✓

No pork

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

Contains glutenbecause of: soy sauce

Not keto17 g carbs per 100 g

Allergens

Contains (in a typical recipe):

⚠ Gluten ⚠ Soy

What it is made of

cauliflowergarlicgingersoy saucechili saucecornstarch

Recipe

3 servings40 min

Ingredients

1 medium cauliflower (about 600 g), cut into florets
60 g cornstarch
4 garlic cloves, finely chopped
1 tbsp grated ginger
2 tbsp soy sauce
2 tbsp chili sauce
2 spring onions, sliced
Oil for frying, salt

Method

Blanch the florets in salted boiling water for 2 minutes, then drain and dry well.
Mix the cornstarch with a little water and salt into a thick batter and coat the florets.
Deep-fry in hot oil in batches until crisp and golden; drain on paper towels.
In a wok, fry the garlic and ginger in 1 tbsp oil for 30 seconds.
Add the soy sauce, chili sauce and 3 tbsp water, bring to a simmer and toss in the fried cauliflower.
Garnish with spring onion and serve immediately.

How to make it lighter

Air-fry or oven-bake the coated florets instead of deep-frying to cut most of the frying oil — 1 tbsp oil ≈ 120 kcal.
Use a thin coating of cornstarch rather than a thick batter so the florets absorb less oil.
Serve it as a shared starter with plain steamed vegetables instead of with fried rice.

History

Manchurian dishes belong to Indo-Chinese cooking, developed by the Chinese community in Kolkata and later popularised across India. The chicken version is usually credited to Mumbai restaurateur Nelson Wang in the 1970s, and the vegetarian cauliflower version followed. Today gobi Manchurian is a staple of Indian street stalls and restaurants.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →