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overhead photo of a pot filled with cauliflower, gravy, and bell peppers, with naan bread, bowl of gobi machurian and peppers on flatlay
5 from 1 vote

Healthier Gobi Manchurian

This gobi manchurian recipe is made healthier by baking, instead of frying, the cauliflower. Surrounded by a delicious wet gravy, this easy gobi manchurian is packed full of flavor.
Prep: 15 minutes
Cook: 35 minutes
Total: 50 minutes
4 servings

Ingredients

Roasted Cauliflower Ingredients

Gobi Manchurian Sauce

  • 2 tablespoons sesame oil
  • 1 large red bell pepper (deseeded and cut into strips)
  • 1 large green bell pepper (deseeded and cut into strips)
  • 1 medium yellow onion (peeled and sliced into strips)
  • 1-2 serrano peppers (sliced (deseed or omit if you want less spicy))
  • 1 1/2 inches ginger (peeled and minced)
  • 4 cloves garlic (minced)
  • 1 teaspoon ground cumin
  • 1 teaspoon garam masala
  • 1/4 teaspoon kashmiri chili powder
  • 1 tablespoon rice wine vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon sambal oelek chili paste
  • 3 tablespoons tomato paste
  • 2 cups vegetable broth
  • 1 tablespoon arrowroot powder ((see note))
  • 3 tablespoons water (whisked in small bowl with arrowroot)

Garnish/Optional Sides

  • Scallions
  • Basmati Rice
  • Toasted Naan Bread

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Instructions

Roasted Cauliflower

  • Preheat oven to 425F.
  • In a large bowl add first set of ingredients: cauliflower florets, olive oil, cumin, garam masala, kashmiri, salt and black pepper. Toss until cauliflower is evenly coated. Spread onto a greased baking sheet, ensure there are spaces between cauliflower and do not crowd them or else they will just steam.
  • Place in the oven and roast for 25 minutes, flipping halfway through. Start sauce while the cauliflower roasts.

Gobi Manchurian Sauce

  • In a high walled skillet (or pot), over medium heat, add 2 tbsp sesame oil, red/green bell peppers, and onions. Sauté for 5 minutes until they begin to soften. Add in the spices: cumin, garam masala, and kashmiri, stir to coat. Next add in ginger, garlic, serrano peppers, and sauté an additional minute until fragrant.
  • Add in the rice wine vinegar, soy sauce, chili sauce, tomato paste and stir to coat all the vegetables. Pour in the whisked arrowroot powder and water slurry and mix into ingredients. Next, add the vegetable broth and bring the sauce to a gentle boil. Once boiling, adjust the heat to medium/low. Add in the roasted cauliflower and gently stir until coated in the sauce.
  • Garnish with chopped scallions and serve over basmati rice with toasted naan bread.

Notes

  • Kashmiri chili powder is a vibrant red Indian chili powder that is mild in heat and bold in flavor. Although there isn't a perfect substitute, you can use hot paprika or use a 3:1 ratio of regular paprika and cayenne.
  • For arrowroot powder, you can substitute corn starch or all purpose flour. It is used to thicken the sauce. Whisking it with water prevents it from clumping in the dish.
  • This dish is meant to be spicy, if you want it less spicy, omit the serrano peppers
  • If you do not have sambal oelek chili sauce, you can substitute sriracha

Nutrition Information

Calories: 213kcal (11%), Carbohydrates: 25g (8%), Protein: 7g (14%), Fat: 12g (18%), Saturated Fat: 2g (13%), Polyunsaturated Fat: 4g, Monounsaturated Fat: 6g, Sodium: 799mg (35%), Potassium: 852mg (24%), Fiber: 7g (29%), Sugar: 10g (11%), Vitamin A: 1792IU (36%), Vitamin C: 163mg (198%), Calcium: 72mg (7%), Iron: 2mg (11%)
© Author: Stephanie