Low Sodium Vegetable Manchurian
Elevate your next meal with this irresistible Low Sodium Vegetable Manchurian, a healthier twist on the classic Indo-Chinese favorite! Packed with finely shredded cabbage, grated carrots, and vibrant capsicum, these golden, pan-fried vegetable balls are coated in a flavorful, low sodium soy-based sauce accented with ginger, garlic, and a hint of rice vinegar. With the perfect balance of crisp textures and spicy-tangy flavors, this dish is ideal for those mindful of sodium intake without compromising on taste. Serve this wholesome delight with steamed brown rice or whole grain noodles for a satisfying, guilt-free feast that's as nourishing as it is delicious. Perfect for vegetarians, health-conscious foodies, and anyone exploring lower sodium options!
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Ingredients
- 1 cup (finely shredded) Cabbage
- 1 cup (grated) Carrot
- 0.5 cup (finely chopped) Capsicum (bell pepper)
- 0.5 cup (finely chopped) Green beans
- 2 teaspoons (minced) Garlic
- 2 teaspoons (grated) Ginger
- 0.25 cup Whole wheat flour
- 0.25 cup Cornstarch
- 0.5 teaspoon Freshly ground black pepper
- 3 tablespoons Low sodium soy sauce
- 1 teaspoon Rice vinegar
- 2 tablespoons Tomato sauce (low sodium) or fresh tomato puree
- 0.5 cup (chopped, green and white parts separated) Green onions (scallions)
- 0.5 teaspoon Red chili flakes (optional)
- 1 cup Water
- 4 tablespoons (divided) Neutral oil
Directions
Step 1
In a large mixing bowl, combine the shredded cabbage, grated carrot, chopped capsicum, and green beans. Add 2 teaspoons of minced garlic, 2 teaspoons of grated ginger, the whole wheat flour, cornstarch, and ground black pepper.
Step 2
Mix well until the ingredients come together to form a dough-like consistency. If needed, squeeze the vegetables gently to release moisture to help bind the mixture.
Step 3
Shape the vegetable mixture into small, round balls of about 1–1.5 inches in diameter. You should get around 12–16 balls.
Step 4
Heat 2 tablespoons of neutral oil in a large, non-stick skillet or shallow pan on medium heat. Place the vegetable balls in the pan and cook evenly on all sides, turning occasionally, until golden brown and slightly crisp. Remove and set aside on a plate lined with paper towels.
Step 5
To prepare the sauce, heat the remaining 2 tablespoons of neutral oil in the same pan. Add the white parts of the chopped green onions and the remaining minced garlic. Sauté for 1–2 minutes until fragrant.
Step 6
Add the low sodium soy sauce, rice vinegar, low sodium tomato sauce (or puree), and red chili flakes (if using). Stir well to combine.
Step 7
Pour in 1 cup of water and bring the sauce to a simmer. In a small bowl, mix 1 teaspoon of cornstarch with 2 tablespoons of water to create a slurry. Add the slurry to the sauce and let it cook for 2–3 minutes, stirring constantly, until the sauce thickens.
Step 8
Add the cooked vegetable balls to the sauce and gently coat them. Let them simmer in the sauce for 1–2 minutes to absorb the flavors.
Step 9
Garnish with the green parts of the chopped green onions and serve hot with steamed brown rice or whole grain noodles for a complete meal.
Nutrition Facts
| Serving size | (883.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 840.5 |
| Total Fat 56.3g | 0% |
| Saturated Fat 8.0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 1926.5mg | 0% |
| Total Carbohydrate 76.4g | 0% |
| Dietary Fiber 17.0g | 0% |
| Total Sugars 16.8g | |
| Protein 15.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 228.9mg | 0% |
| Iron 5.6mg | 0% |
| Potassium 1439.1mg | 0% |
Source of Calories