Why We Love This Recipe
Fast, flavorful, and surprisingly healthy? Our simple Gobi Manchurian recipe is sure to be a family favorite! This lighter version of Manchurian Chicken uses nutritious cauliflower to make a tantalizing gluten-free and vegetarian dish that everyone (even meat eaters!) will love. We love traditional Chicken Manchurian as well as this Gobi Manchurian a.k.a. Cauliflower Manchurian. The traditional method is battered and deep-fried and then tossed in a spicy sweet glaze. However, here we are using the oven or air fryer to make a lighter leaner Baked Gobi Manchurian version of the same dish in only 30 minutes. (No need to deep fry in oil!)
What is Manchurian?
Manchurian refers to Indo-Chinese fusion dishes that feature chopped and fried ingredients coated in a sticky sweet chili sauce. They can be made with all sorts of mains like chicken, shrimp or prawns, paneer, tofu… Basically, if it can be battered and fried, it can be made as a Manchurian recipe! It’s a popular restaurant dish often served as an appetizer or main entree with rice. But Gobi Manchurian is super fast and easy to make at home. And it’s actually simple to change things up – like air fry the cauliflower – to make it a healthier meal. So next time you have a craving for bold and spicy Chinese food, consider skipping the takeout and try this recipe instead!
Ingredients You Need
Cauliflower – fresh florets, chopped Cornstarch – to make a slightly crisp batter without all-purpose flour, corn flour, or rice flour! Egg – lightly beaten Sesame oil – or a high-heat and neutral-flavored oil, like canola or avocado oil Scallions – spring onions, chopped and divided into greens and white Ginger – freshly grated Garlic – minced Asian sweet chilli sauce – more sweet than spicy Tomato ketchup – for a great tangy taste Soy sauce – we suggest low-sodium (or coconut aminos for gluten free) Crushed red pepper – more or less to taste (You can also add red chili powder, or red chili sauce for extra heat!) Sesame seeds – to garnish
Pro Tip: No salt is needed, because the sauce has so much flavor!
How to Make Gobi Manchurian
Preheat the oven or air fryer to 400°F. If using the oven, set out a large-rimmed baking sheet. Chopped cauliflower florets into small 1 X 1 ½ inch florets. Set out a mixing bowl. Move the chopped cauliflower to the mixing bowl, then sprinkle with cornstarch, beaten egg, and 1 tablespoon of sesame oil. Toss well to make sure every floret is coated in these three ingredients. Oven method: Spread the cauliflower florets out in a single layer on the baking sheet. Bake for 10 to 12 minutes, until cooked through but still firm and crispy. Air fryer method: Place the cauliflower florets in the hot air fryer basket. Air fry for 10 to 12 minutes, shaking vigorously in the middle, until the florets are cooked through, but still firm and crispy. Meanwhile, prepare the sauce. Set a large shallow pan on the stovetop. Add the remaining 1 tablespoon of sesame oil to the skillet, and heat oil to medium-high. Add the scallion whites, grated ginger, and minced garlic. Stir and sauté for 1-3 minutes until the onions are softened. Then stir in the sweet chili sauce, ketchup, soy sauce, and crushed red pepper. Stir until the sauce is warm and thick. Once the cauliflower florets are roasted, gently dump them into the Manchurian gravy. Stir to coat, being careful not to break them apart. Sprinkle the scallion greens over the top of the crispy Gobi Manchurian followed by a sprinkling of sesame seeds.
Recipe Variations
Chicken: You can make chicken gobi manchurian instead by using pieces of diced chicken thighs! Veggie: Add extra veggies! You can add a bunch of different ones like cabbage, carrots, or peppers! Fish: A fish manchurian version made with salmon would be absolutely delicious!
Serving Suggestions
Spicy, sweet, and sticky Cauliflower Manchurian is perfect to serve with fluffy white rice or brown rice. Or keep this gluten-free and vegetarian meal low carb – with lots of cauliflower! – by serving with Roasted Cauliflower Rice or Broccoli Rice. We love to pair this satisfying main with other Asian-inspired side dishes. Enjoy with Super Greens (a fabulous Panda Express copycat recipe), Sweet and Spicy Roasted Broccolini, Lo Mein with Vegetables, or cozy Egg Drop Soup.
Looking for More Vegetarian Dinner Recipes? Be Sure to Also Try:
Loaded Cauliflower Buffalo Wings Vegan Tofu Tacos Vegan Stir Fry Tempeh Roasted Cauliflower with Tahini Dressing Easy Vegan Stir Fry Sauce (with Noodles)
Share This Recipe With Friends!
