Heart-Healthy Vegetable Manchurian
Delight your taste buds while taking care of your health with this Heart-Healthy Vegetable Manchurian recipe—a wholesome twist on a beloved Indo-Chinese classic! Packed with nutrient-rich vegetables like cabbage, carrots, green beans, and bell peppers, these crispy, oven-baked vegetable balls skip the frying for a lighter, guilt-free option. Bound together with whole wheat flour and powdered oats, the flavor-filled bites come together in a savory, low-sodium soy sauce and tomato paste-based gravy, thickened with a touch of cornstarch for a silky, satisfying texture. Ready in under an hour, this recipe is perfect for health-conscious food enthusiasts seeking a nutritious yet indulgent dish. Serve hot, garnished with fresh spring onions, alongside steamed brown rice or quinoa for a balanced meal that satisfies both mind and body!
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Recipe Information
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
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone mat.
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.
Mix the ingredients thoroughly using a spoon or your hands until a sticky dough forms.
Shape the dough into small balls (about 1 tablespoon each) and place them on the prepared baking sheet.
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.
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.
Add the remaining minced garlic and chopped onion, and sauté for 2-3 minutes until fragrant and translucent.
Stir in the tomato paste and cook for 1 minute to enhance its flavor.
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.
Once the vegetable balls are done baking, gently fold them into the prepared sauce, ensuring they are well coated.
Simmer the entire mixture for 2-3 minutes on low heat to allow the flavors to meld together.
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
Calories |
592 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1442 mg | 63% | |
| Total Carbohydrate | 96.5 g | 35% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 25.9 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1783 mg | 38% | |
*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.
