Low Sodium Gobi Manchurian

Dive into the irresistible flavors of Low Sodium Gobi Manchurian, a healthier twist on the classic Indo-Chinese favorite! This dish features golden, crispy cauliflower florets coated in a zesty sauce made from low sodium soy sauce, fresh garlic, ginger, and vibrant red bell peppers. Perfectly balanced with a hint of spice from green chilies and red chili powder, this version keeps the sodium in check without compromising on bold, savory goodness. Serve it as a guilt-free appetizer or pair it with steamed rice for a mouthwatering main course that’s both flavorful and heart-healthy. Perfect for those seeking low-sodium recipes that don’t skimp on taste!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 0.5 cup All-purpose flour
• 0.25 cup Cornstarch
• 0.5 teaspoon Baking powder
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 0.75 cup Water
• 0.5 cup Vegetable oil
• 6 cloves Garlic
• 1 inch piece Ginger
• 2 medium Green chili
• 1 medium Red bell pepper
• 4 stalks Green onions
• 3 tablespoons Low sodium soy sauce
• 2 tablespoons Tomato ketchup
• 2 tablespoons White vinegar
• 1 tablespoon Cornstarch
• 3 tablespoons Water
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder

Directions

Step 1

Cut the cauliflower into bite-sized florets and wash thoroughly.

Step 2

In a mixing bowl, combine all-purpose flour, 1/4 cup of cornstarch, baking powder, black pepper, and garlic powder. Gradually add 3/4 cup of water to form a smooth batter.

Step 3

Heat 1/2 cup of vegetable oil in a pan over medium heat.

Step 4

Dip each cauliflower floret into the batter. Ensure each piece is well coated, then carefully place them into the hot oil.

Step 5

Fry until the florets are golden brown and crispy, about 4-5 minutes on each side. Remove and drain on paper towels.

Step 6

For the sauce, finely chop the garlic and ginger, and thinly slice the green chilies. Cut the red bell pepper into strips and chop the green onions, separating the white and green parts.

Step 7

Heat a tablespoon of oil in a large pan over medium-high heat. Add garlic, ginger, and green chilies. Sauté until aromatic, about 1-2 minutes.

Step 8

Add the red bell pepper and the white part of the green onions. Stir-fry for another 2 minutes.

Step 9

In a small bowl, mix low sodium soy sauce, tomato ketchup, and white vinegar. Pour this mixture into the pan and stir well.

Step 10

Mix 1 tablespoon of cornstarch with 3 tablespoons of water to make a slurry. Add this to the pan, stirring continuously, until the sauce thickens.

Step 11

Season with ground coriander and red chili powder. Adjust the seasoning according to taste.

Step 12

Add the fried cauliflower florets to the sauce, tossing well to ensure each floret is coated.

Step 13

Garnish with the green parts of the green onions before serving.

Step 14

Serve hot as an appetizer or alongside a main dish.

Nutrition Facts

Serving size	(1228.3g)

Amount per serving	% Daily Value*
Calories	1515.7

Total Fat 107.8g	0%
Saturated Fat 15.9g	0%
Polyunsaturated Fat 67.5g
Cholesterol 0mg	0%
Sodium 2993.8mg	0%
Total Carbohydrate 129.2g	0%
Dietary Fiber 18.7g	0%
Total Sugars 25.0g
Protein 24.5g	0%

Vitamin D 0IU	0%
Calcium 254.6mg	0%
Iron 8.8mg	0%
Potassium 2377.5mg	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: 61.2%

Protein: 6.2%

Carbs: 32.6%