Roasted Gobi Manchurian (Spicy Cauliflower)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 145.0
- Total Fat: 7.3 g
- Cholesterol: 0.0 mg
- Sodium: 230.0 mg
- Total Carbs: 19.9 g
- Dietary Fiber: 4.3 g
- Protein: 3.9 g
View full nutritional breakdown of Roasted Gobi Manchurian (Spicy Cauliflower) calories by ingredient
Introduction
This is a fusion of indian and chinese flavors! This lowfat version doesn't require any frying or batter, just roast! This is a fusion of indian and chinese flavors! This lowfat version doesn't require any frying or batter, just roast!Number of Servings: 4
Ingredients
-
4 C Cauliflower, raw (chopped into florets)
1 C Onions, raw (chopped)
2 Chili Peppers (or more to taste)
2 tsp Chopped Garlic
1 tsp Chopped, Minced, or Paste of Ginger Root
1/2 a Green Bell Pepper
1 tsp Chili powder
3 tsp Turmeric, 3 tsp
2 TBSP *Braggs Liquid Aminos (or soy sauce, but account for calories)
2 TBSP Maggi Chili Sauce, 2 tbsp
2 TBSP Ketchup
2 TBSP Olive Oil
Directions
Chop up the Cauliflower into florets to make 4 cups, or buy the pre-chopped bags from produce section, and add it to the boiling water and leave it for 3 minutes. Remove from heat before it gets overcooked and then drain the water. Keep it aside.
Chop up the onion into one cup, slice the chili peppers into thin strips, chop of the garlic and ginger or use paste in equivalent sizes.
Heat oven to 400.
In a wide pan, heat 2 tbsp of oil to medium heat. Add onions and fry till they become translucent.
Now add the ginger and garlic and saute for a minute.
Now add the chopped green chillies, green onions, chopped bell pepper and toss for a minute.
After that add the red chilly powder.
Combine them together and keep on frying till you get rid of the raw smell. The bell pepper should be soft.
Add soy sauce, green chilly sauce, tomato sauce and 3 to 4 tbsp of water. Combine them well.
Add some more water if required and cook for a couple of minutes and turn off the stove.
In a separate glass bowl, toss the cauliflower with the turmeric. Then add the wet mixture and toss to coat well.
Line a cookie sheet with parchment paper or foil. Spread out the cauliflower and put in the oven for 30 to 45 minutes.
Once done, let cool for about 5 minutes and then enjoy!
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JBCOWLAND.
Chop up the onion into one cup, slice the chili peppers into thin strips, chop of the garlic and ginger or use paste in equivalent sizes.
Heat oven to 400.
In a wide pan, heat 2 tbsp of oil to medium heat. Add onions and fry till they become translucent.
Now add the ginger and garlic and saute for a minute.
Now add the chopped green chillies, green onions, chopped bell pepper and toss for a minute.
After that add the red chilly powder.
Combine them together and keep on frying till you get rid of the raw smell. The bell pepper should be soft.
Add soy sauce, green chilly sauce, tomato sauce and 3 to 4 tbsp of water. Combine them well.
Add some more water if required and cook for a couple of minutes and turn off the stove.
In a separate glass bowl, toss the cauliflower with the turmeric. Then add the wet mixture and toss to coat well.
Line a cookie sheet with parchment paper or foil. Spread out the cauliflower and put in the oven for 30 to 45 minutes.
Once done, let cool for about 5 minutes and then enjoy!
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JBCOWLAND.