Gobi Manchurian: The Indo-Chinese Classic Made Lighter

Crunchy, saucy, spicy, and wildly addictive—Gobi Manchurian is one of those dishes that hits all the right notes. But the deep-fried oil bomb most restaurants serve? Not exactly weeknight-friendly. This version skips the heavy fry while keeping all the flavor.

The Takeout Favorite I Had to Clean Up for Myself

I grew up devouring Gobi Manchurian at every Indian-Chinese restaurant outing. But at home, I started craving a version that didn’t make me feel weighed down afterward. This recipe roasts or air-fries the cauliflower until golden and crispy, then tosses it in a tangy, spicy sauce that tastes like the real thing—just cleaner. It’s the perfect high-fiber, veggie-forward comfort dish.

🥦 Ingredient Breakdown:

• 1 head cauliflower, cut into small florets

• 2 tbsp cornstarch + 2 tbsp chickpea flour – for crisp coating

• 1 tbsp avocado oil – for roasting or air-frying

• 1 tbsp soy sauce (low sodium)

• 1 tbsp ketchup or sugar-free chili sauce

• 1 tsp garlic + 1 tsp ginger (minced)

• 1 tbsp chopped spring onions + cilantro for garnish

• Optional: red chili flakes or sriracha for extra heat

  
  

🔥 Step-by-Step Instructions:

1. Toss cauliflower with flour, cornstarch, and a splash of water to coat.

2. Air fry at 400°F for 12–15 mins or roast at 425°F until golden and crisp.

3. Meanwhile, sauté garlic and ginger in 1 tsp oil. Add soy sauce, chili sauce, and ketchup. Simmer until thickened.

4. Toss crispy cauliflower into the sauce until fully coated.

5. Top with fresh spring onions or cilantro before serving hot.

   
   

❓ FAQ:

Q: Can I bake this instead of air frying?Yes! Roast at 425°F for 20–25 mins, flipping halfway.

Q: Is this vegan?100%. And gluten-free if you use tamari and chickpea flour.

Q: Does it keep well?Best eaten fresh, but you can crisp it back up in the air fryer or oven.

📋 Recipe Card

Healthy Gobi Manchurian (serves 3–4)

• 1 head cauliflower

• 2 tbsp cornstarch

• 2 tbsp chickpea flour

• 1 tbsp avocado oil

• 1 tbsp soy sauce

• 1 tbsp chili sauce or ketchup

• 1 tsp garlic + 1 tsp ginger

• Garnish: cilantro, green onion

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Macros per serving: ~170 calories / 5g protein / 6g fat / 20g carbs

Same crunch. Same fire. None of the deep-fry guilt. This one’s a flavor frenzy favorite for a reason.