Cauliflower is veggies possessing high nutritional density.
It is low in fat, low carbs but rich dietary fiber content. It is rich in
Vitamin C, This may not be the cure for cold but believed to fight cold and
prevent more complications. It also helps in eye health and benefit the skin.
There are different colors in cauliflower the one used in making of this recipe
is White cauliflower. Traditional recipe of making use deep frying of
cauliflower but I opted to bake them it not only helps cut down fat but also
does not break down the nutritional compounds which are very essential to the
body that which happens during deep frying/boiling. I adapted this method from recent past for my day to day cooking. And yet i use deep frying when guests are around/when i have to prepare in large quantity. It is found in every nook
and corner of India, street foods and restaurants. Coming to the recipe it is
an adaptation of Chinese cooking and seasoning techniques to suit Indian
tastes. It is snack/side dish taste is hot, crispy, crunchy and little sour.
Ingredients:
- 1 small cauliflower, broken into small florets
- 3 tbsp olive oil
- 2 tbsp rice flour
- 1 tbsp corn flour
- 1 tsp chilli powder
- 1 tbsp tomato sauce
- 2 tsp white vinegar
- 1 tsp green chili sauce
- 1 tsp ginger paste
- 1 medium size onion, finely Chopped
- Coriander leaves to garnish
- Salt to taste
- Pinch of turmeric
Directions:
Step 1: Ina sauce pan bring water to boil, add pinch of
turmeric, ½ tsp salt and turn off. Add florets to this wash and drain thoroughly.
This kills any germ or insects in it.
Step 2: In a large mixing bowl, add cauliflower, salt,
chilli powder, 2 tbsp oil, rice flour and toss them to coat evenly.
Step 3: Spread them on baking tray in such a way each floret
should touch the plate this helps in uniform baking. Pre heat oven to 240 C
Step 4: Bake for 20-22 minutes based on oven you use. Flip over
after every 4 minutes Cauliflower becomes brown then slightly black it’s time
to turn off, keep close check to avoid getting burnt. You may pull out one and
taste for doneness. I love the crunchy ones.
Step 5: Heat 1tbsp oil in frying pan, add onion, ginger
paste, chilli sauce/paste and fry till translucent in medium heat. Add tomato sauce, corn
flour mix (corn flour stirred in 1/2 cup water) before it starts to thicken add
baked florets and increase heat to high. Give a quick stir, add vinegar and toss well to coat in high heat, make salt
adjustment. Turn off and garnish with coriander.
Note:
- Serve hot with tomato and chilli sauce.
- You may also stir fry the cauliflower instead of baking. This takes 18-20 minutes in medium heat.
- As I always say spices can be adjusted based on your spice level.
- The recipe is designed from health point of view and yet tastes delicious.
- You may also follow traditional deep frying based on your preference.
My favorite way of making Gobi Manchurian.. Looks so delicious!
ReplyDeleteI totally agree! This way can cut down fat and more nutrient intake without comprising on taste. Thanks so much:)
DeleteExactly this is one of my all time favourite. .sss love it��
ReplyDeleteCrunchy gobi is all time favorite:) Thanks a bunch
Deletebaked gobhi manchurian - yummy and healthy too! looks delicious:)
ReplyDeleteYes it is healthy. Consume it guilt free:) Thanks a lot
DeleteGobi manchurian is my favorite and you have shared a baked one. Healthy and delicious. Wow. :)
ReplyDeleteYes it is healthy baking saves time and nutrient compounds are not broken which otherwise happen while deep frying. This is best suitable for day to day snack preparation though not in bulk size. Thank you for dropping by:) good day
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