Healthier Roasted Gobi Manchurian (Cauliflower in a Spicy Sauce)
Healthier Roasted Gobi Manchurian (Cauliflower in a Spicy Sauce)
  • prep: 20 min
  • cook: 30 min
  • total: 50 min
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  • servings:
  • Ingredients

    • 1 tablespoon vegetable oil (or cooking spray)
    • 1 cup (130 g) all-purpose flour
    • ¼ cup (32 g) cornstarch
    • ¼ teaspoon baking powder
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon garam masala spice mix
    • ¼ teaspoon hot chili powder
    • 1 clove garlic, crushed in a mortar and pestle or grated on a microplane
    • 1 teaspoon fresh grated ginger
    • 1 tablespoon soy sauce
    • ¾ cup (170 ml) water, or slightly more as necessary
    • 1 medium head cauliflower, washed and cut into florets (about 2 to 3 cups of florets)
    • 2 tablespoons soy sauce
    • 2 tablespoons tomato paste
    • 2 tablespoons coconut palm sugar (or brown sugar)
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon hot sauce
    • ½ teaspoon crushed red pepper flakes
    • ¼ teaspoon turmeric
    • ? teaspoon black pepper
    • ¾ cup (170 ml) water
    • 2 tablespoons sesame oil (or light olive oil)
    • 1 small-medium onion, finely diced
    • 3 large cloves garlic, minced (or grated)
    • 1-inch piece of ginger, peeled and minced (or grated)
    • 1½ teaspoons cornstarch, dissolved in 1½ tablespoons water to form a slurry
    • 2 scallions, green and white parts, thinly sliced (for garnish)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 393 % Daily Value *
    • Total Fat: 8 g 12.18%
    • Saturated Fat: 1 g 6.03%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1749 mg 72.86%
    • Calcium: 98 mg 9.79%
    • Potassium: 541 mg 15.47%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 19.49%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 75 g %
    • Dietary Fiber: 5 g 20.3%
    • Sugar: 12 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 20.87%
    • Vitamin C 84.33%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch2
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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