Low Fat Vegetable Manchurian
Indulge in the flavors of classic Indo-Chinese cuisine with this healthier twist on a beloved favorite—Low Fat Vegetable Manchurian. Packed with vibrant vegetables like carrot, cabbage, and capsicum, these baked, not fried, veggie balls are a guilt-free delight. Held together with whole wheat flour and lightly brushed with olive oil, they achieve a golden crispness without the added calories. The savory sauce, made with low-sodium soy sauce, tangy tomato ketchup, and a hint of vinegar, is thickened to perfection with a corn flour slurry and infused with aromatics like ginger, garlic, and spring onions. Perfectly balanced with a subtle kick from green chili and black pepper, this dish is a wholesome, flavorful alternative for those seeking a low-fat yet indulgent meal. Serve this nutritious Vegetable Manchurian over steamed rice or whole-grain noodles for a satisfying and health-conscious dining experience.
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Ingredients
- 1 medium, grated Carrot
- 1 cup, finely chopped Cabbage
- 1 small, finely chopped Capsicum (Bell Pepper)
- 1 cup, chopped (white and green parts separated) Spring Onions
- 1 teaspoon, minced Ginger
- 1.5 teaspoons, minced Garlic
- 1 small, finely chopped Green Chili
- 2 tablespoons Whole Wheat Flour
- 2 tablespoons Corn Flour (Cornstarch)
- 2 tablespoons Soy Sauce (low sodium)
- 2 tablespoons Tomato Ketchup
- 1 teaspoon Vinegar
- 1 cup (low sodium) Vegetable Stock
- 0.5 teaspoon Black Pepper Powder
- 0.5 teaspoon or to taste Salt
- 2 teaspoons Olive Oil
- 0.25 cup as needed for slurry Water
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.
Step 2
In a large mixing bowl, combine grated carrot, chopped cabbage, finely chopped capsicum, half of the chopped spring onion (white parts), 1/2 teaspoon of minced ginger, 1 teaspoon of minced garlic, and chopped green chili.
Step 3
Add the whole wheat flour and 1 tablespoon of corn flour to the mixed vegetables. Mix well to form a binding dough. Add a small sprinkle of water if necessary, but the mixture should hold together when shaped into balls.
Step 4
Form the mixture into small balls (about 1–1.5 inches in diameter) and place them on the prepared baking sheet.
Step 5
Lightly brush the vegetable balls with 1 teaspoon of olive oil and bake for 20–25 minutes, turning them halfway, until they are golden brown and firm.
Step 6
While the vegetable balls are baking, prepare the sauce. Heat 1 teaspoon of olive oil in a pan over medium heat.
Step 7
Add the remaining minced garlic, ginger, and the white part of the spring onions. Sauté for 1–2 minutes until fragrant.
Step 8
Add soy sauce, tomato ketchup, vinegar, black pepper powder, and a pinch of salt to the pan. Stir well.
Step 9
Pour in the vegetable stock and bring the mixture to a gentle boil.
Step 10
In a small bowl, mix 1 tablespoon of corn flour with 1/4 cup of water to create a slurry. Gradually add this to the boiling sauce while stirring continuously to avoid lumps. Cook for 2–3 minutes until the sauce thickens.
Step 11
Add the baked vegetable balls to the sauce and gently toss to coat them evenly. Cook for another 1–2 minutes to allow the flavors to meld.
Step 12
Garnish with the chopped green parts of the spring onions and serve hot. Enjoy your healthy Low Fat Vegetable Manchurian with steamed rice or whole-grain noodles!
Nutrition Facts
| Serving size | (776.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 634.2 |
| Total Fat 31.1g | 0% |
| Saturated Fat 5.0g | 0% |
| Polyunsaturated Fat 3.4g | |
| Cholesterol 0mg | 0% |
| Sodium 3137.5mg | 0% |
| Total Carbohydrate 78.7g | 0% |
| Dietary Fiber 14.2g | 0% |
| Total Sugars 22.9g | |
| Protein 13.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 196.5mg | 0% |
| Iron 5.2mg | 0% |
| Potassium 1514.6mg | 0% |
Source of Calories