Gobi Manchurian Recipe | Zero Oil Baked

Vegan Gobi Manchurian Recipe

Gobi Manchurian, hot and spicy, served with some tomato sauce is a popular street / fast food through the country. Gobi florets tossed in the spicy tangy sauce, cooked to perfection makes it a super yummy dish.

This recipe takes you through how to make this delicious, otherwise deep fried dish with no extracted oil. Yes, healthy scrumptious Gobi Manchurian for the food lovers' soul!

Try it our and send us pictures of your dish.

Whole Food Plant Based Baked Gobi Manchurian Recipe

Course: Snack; Course 2 (Vegetable Dish) or Side Dish for Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: Indian Fast Food Recipe
Prep Time: 20 minutes
Cook Time: 40 minutes
Servings: 4 people

INGREDIENTS

1 Cauliflower / Gobi
6 Tomatoes
3 Onions
8 cloves Garlic
2 inch Ginger
1/2 Green Chili
2 tbsp Apple Cider Vinegar
1/2 tsp Turmeric Powder
1/2 tsp Black Pepper Powder
1/2 bunch Spring Onions
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

INSTRUCTIONS

1. Chop gobi / cauliflower into bite sized pieces. Steam or boil for 4 minutes until half cooked, then transfer to a large vessel for mixing later.
2. While the cauliflower / gobi is being cooked, peel onion and ginger. Grind onion, tomato, vinegar and ginger to a smooth paste. Boil in a heavy saucepan or thick bottomed kadai.
3. Peel and crush or grind garlic into a paste. Keep aside for ten minutes, then add into the boiling sauce, along with turmeric powder and black pepper powder.
4. Chop spring onion into small pieces. Once sauce is cooked, remove from stove and mix in spring onion pieces along with miso paste to make gobi manchurian sauce.
5. Pour the sauce into the large vessel with half cooked gobi / cauliflower and mix well.
6. Line a baking tray with unbleached parchment paper or silicone sheet. Arrange the gobi manchurian sauce coated gobi / cauliflower florets on the tray without them touching one another. If you have excess sauce, leave it behind in the vessel to mix in later. Bake at 180 deg C for 15 minutes, until fully cooked and beginning to slightly brown. Remove and transfer to a vessel. Keep aside.

Plant Based Chef Pro Tips for the Best Baked Gobi Manchurian Recipe

1. Keep freshly chopped cauliflower florets immersed in water until baking, to remove any worms that may be in the cauliflower, especially if it is an organic cauliflower!

Nutrition Science Highlights for WFPB Gobi Manchurian Recipe

1. Why miso paste? Miso paste is fermented & salted soya bean paste. Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later.
2. Why not frying? Oil is a processed food, even if it is cold pressed oil. In whole nuts, the calories from the oil are balanced out with the fiber and nutrients in the nut. For example, peanuts are healthier than peanut oil, sesame seeds are healthier than sesame oil. Hence, a healthy diet excludes oil and includes whole nuts. We can easily achieve a 'fried' effect of different recipes by baking the same dishes instead, like this one!
3. What's wrong with baking? The brown color we get on baking whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can eliminate the formation of these compounds by baking at or below 120 deg C. Up to 160 deg C, the formation of AGEs slower rises, and after that, rises exponentially. It can also be reduces by adding spices and herbs, and in case of breads and cakes, cutting off the crust before serving.