Heart-Healthy Vegetable Manchurian

Experience a guilt-free twist on a beloved Indo-Chinese classic with our Heart-Healthy Vegetable Manchurian! Packed with finely chopped cabbage, carrots, green beans, and bell peppers, these veggie-loaded balls are baked to golden perfection instead of fried, making them a lighter, wholesome alternative. Bound together with whole wheat flour and powdered oats, each bite is brimming with fiber and plant-based goodness. Tossed in a flavorful low-sodium soy sauce and tomato-based gravy, this dish balances savory satisfaction with heart-smart choices. Serve it as a standalone dish or pair it with steamed brown rice or quinoa for a nourishing, restaurant-style meal you can feel great about. Perfect for health-conscious eaters, this recipe is a delicious way to indulge without compromise!

Nutriscore Rating: 82/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup (finely chopped) Cabbage
• 1 cup (grated) Carrots
• 0.5 cup (finely chopped) Green Beans
• 0.5 cup (finely chopped) Bell Peppers
• 0.25 cup Whole Wheat Flour
• 0.25 cup Oats (powdered)
• 4 cloves (minced) Garlic
• 1 teaspoon (grated) Ginger
• 2 tablespoons Low-Sodium Soy Sauce
• 0.5 teaspoon Ground Black Pepper
• 1 teaspoon Olive Oil
• 1 medium (finely chopped) Onion
• 2 tablespoons Tomato Paste
• 1 teaspoon Cornstarch
• 1.5 cups Vegetable Broth (low sodium)
• 2 tablespoons (chopped, for garnish) Spring Onions

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat.

Step 2

In a large mixing bowl, combine cabbage, carrots, green beans, bell peppers, whole wheat flour, powdered oats, 2 cloves of minced garlic, grated ginger, 1 tablespoon of soy sauce, and ground black pepper.

Step 3

Mix the ingredients thoroughly using a spoon or your hands until a sticky dough forms.

Step 4

Shape the dough into small balls (about 1 tablespoon each) and place them on the prepared baking sheet.

Step 5

Bake in the preheated oven for 20-22 minutes, flipping halfway through to ensure even cooking, until the vegetable balls are golden brown and firm.

Step 6

While the vegetable balls are baking, prepare the sauce. Heat 1 teaspoon of olive oil in a medium-sized non-stick pan over medium heat.

Step 7

Add the remaining minced garlic and chopped onion, and sauté for 2-3 minutes until fragrant and translucent.

Step 8

Stir in the tomato paste and cook for 1 minute to enhance its flavor.

Step 9

Add the remaining 1 tablespoon of soy sauce, vegetable broth, and cornstarch. Whisk until the sauce is smooth and starts to thicken, about 3-4 minutes.

Step 10

Once the vegetable balls are done baking, gently fold them into the prepared sauce, ensuring they are well coated.

Step 11

Simmer the entire mixture for 2-3 minutes on low heat to allow the flavors to meld together.

Step 12

Garnish with chopped spring onions and serve hot as a standalone dish or alongside steamed brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1016.8g)

Amount per serving	% Daily Value*
Calories	591.5

Total Fat 17.4g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.6g
Cholesterol 0mg	0%
Sodium 1442.4mg	0%
Total Carbohydrate 96.5g	0%
Dietary Fiber 19.1g	0%
Total Sugars 25.9g
Protein 20.9g	0%

Vitamin D 0IU	0%
Calcium 224.5mg	0%
Iron 7.4mg	0%
Potassium 1782.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.0%

Protein: 13.4%

Carbs: 61.6%