Cauliflower manchurian

Appetizer

Item Rating: 68/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		952.4 mg	41%
Total Carbohydrates		39.7 g	14%
	Dietary Fiber	4.8 g	17%
	Sugars	7.9 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 143 cal (42.9%)

Protein: 31 cal (9.5%)

Carbs: 158 cal (47.6%)

About Cauliflower manchurian

Cauliflower Manchurian is an Indo-Chinese dish made from battered and fried cauliflower florets, tossed in a tangy, savory sauce typically made with soy sauce, garlic, ginger, and chili. Originating from the fusion of Indian and Chinese cuisines, it is a beloved appetizer or side dish, offering a delicious balance of flavors. Nutritionally, cauliflower is low in calories (about 25 kcal per 100g) yet high in vitamins like C and K, fiber, and antioxidants. While the dish’s batter and frying can increase calorie content, it still provides some of the vegetable's nutrients, such as sulforaphane, a compound linked to health benefits.

Health Benefits

• Rich in vitamin C, which supports immunity and skin health, with 77% of the daily value in 100g of raw cauliflower.
• Contains sulforaphane, a compound studied for its potential anti-inflammatory and cancer-preventive properties.
• Good source of fiber, aiding digestion and promoting gut health with around 2g per 100g of cauliflower.

Dietary Considerations

Allergens: Contains soy (from soy sauce), gluten (if soy sauce is not gluten-free), wheat (from batter)

Suitable for: Vegetarian, vegan (if no animal products are used)

Not suitable for: Gluten-free, low-carb (due to batter and potential added sugar), soy-free

Selection and Storage

Store cooked Cauliflower Manchurian in an airtight container in the fridge for up to 2-3 days. Reheat in an oven or stovetop to retain the crispiness of the batter.

Common Questions About Cauliflower manchurian Nutrition

What is the nutritional content of Cauliflower Manchurian?

Cauliflower Manchurian typically contains around 150-200 calories per serving (1 cup), with 2-3 grams of protein, 10-15 grams of carbohydrates, and 8-10 grams of fat, depending on the preparation method. It is also a good source of vitamin C, vitamin K, and some fiber from cauliflower, but the frying and sauces can add additional calories and sodium.

Is Cauliflower Manchurian suitable for low-carb or keto diets?

Traditional Cauliflower Manchurian may not be ideal for a strict low-carb or keto diet because it often includes cornstarch, all-purpose flour, and sugary sauces, which can increase the carbohydrate content. However, keto-friendly versions can be made by using almond flour or coconut flour for coating and low-sugar or sugar-free sauces.

What are the health benefits or concerns of eating Cauliflower Manchurian?

Cauliflower Manchurian provides nutrients like vitamin C, vitamin K, and antioxidants from cauliflower, which support immunity and bone health. However, concerns include high sodium levels and added fats from deep frying. Opt for baked or air-fried versions with reduced-sodium sauces to make it healthier.

What is the recommended portion size for Cauliflower Manchurian?

A recommended portion size for Cauliflower Manchurian is about 1 cup or 150-200 grams. This helps control calorie intake, especially as it is often served fried and heavily sauced, making it calorie-dense. Pair it with steamed vegetables or whole grains for a balanced meal.

How does Cauliflower Manchurian compare to Gobi 65 or other fried cauliflower dishes?

Cauliflower Manchurian differs from Gobi 65 in that it uses sweet and savory Indo-Chinese sauces, while Gobi 65 is typically spiced and served dry. Both are fried, but Cauliflower Manchurian tends to be saucier, which can increase sodium and sugar content. Opting for baked or air-fried versions of both dishes can make them healthier.

Data Sources & Scientific References