High Protein Gobi Manchurian
Elevate your favorite Indo-Chinese classic with this High Protein Gobi Manchurian recipe, packed with a nourishing twist! Tender cauliflower florets and rehydrated textured vegetable protein (TVP) are coated in a flavorful chickpea flour batter, then deep-fried to crispy perfection. Tossed in a tangy, spicy sauce featuring soy sauce, tomato ketchup, and chili sauce, this protein-rich dish boasts vibrant bell peppers and aromatic scallions for a colorful and delicious combination. Perfect as an appetizer or main dish, this recipe caters to those seeking bold flavors without compromising on nutrition. Quick and easy to prepare, High Protein Gobi Manchurian is your go-to option for satisfying cravings while nourishing your body.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup Textured Vegetable Protein (TVP)
- 1 cup Chickpea Flour (Besan)
- 0.5 cup All-purpose Flour
- 0.25 cup Cornstarch
- 1 tablespoon Ginger-Garlic Paste
- 3 tablespoons Soy Sauce
- 2 tablespoons Tomato Ketchup
- 1 teaspoon Chili Sauce
- 4 stalks Scallions
- 1 medium Red Bell Pepper
- 1 medium Green Bell Pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 4 tablespoons Oil
- 0.75 cup Water
Instructions
Cut the cauliflower into bite-sized florets. Rinse and boil them for 3-4 minutes in salted water until slightly tender. Drain and set aside.
Place the TVP in a bowl and pour 1 cup of boiling water over it. Let it sit for 5 minutes to rehydrate, then drain any excess water and squeeze out moisture.
In a mixing bowl, combine chickpea flour, all-purpose flour, cornstarch, 1 teaspoon salt, and 1/2 teaspoon black pepper. Add 3/4 cup water gradually to form a batter, ensuring it's lump-free.
Add the cauliflower florets and the rehydrated TVP to the batter and mix to coat well.
Heat oil in a deep frying pan. Once hot, fry the coated cauliflower and TVP in batches until golden brown and crispy. Remove and set on paper towels to drain excess oil.
Chop the scallions finely, separating the greens and whites. Slice the red and green bell peppers into strips.
In a separate pan, heat 1 tablespoon of oil. Add ginger-garlic paste and sauté until fragrant.
Add the scallion whites and bell peppers to the pan and stir-fry for 3-4 minutes until just tender.
Stir in soy sauce, tomato ketchup, and chili sauce. Cook for another 2 minutes.
Add the fried cauliflower and TVP to the pan and toss to coat with the sauce evenly.
Garnish with scallion greens before serving.
Serve hot as an appetizer or main dish.
Nutrition Facts
Calories |
572 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1387 mg | 60% | |
| Total Carbohydrate | 71.0 g | 26% | |
| Dietary Fiber | 18.3 g | 66% | |
| Total Sugars | 13.5 g | ||
| Protein | 36.7 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 167 mg | 13% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 2124 mg | 45% | |
*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.
