Low Fat Vegetable Manchurian
Elevate your favorite Indo-Chinese dish with this healthier twist on Vegetable Manchurian! Our Low Fat Vegetable Manchurian recipe replaces deep-frying with oven baking, resulting in perfectly golden, guilt-free vegetable balls packed with the goodness of grated carrot, cabbage, capsicum, and spring onions. Tossed in a vibrant, tangy sauce made from low-sodium soy sauce, tomato ketchup, and aromatic ginger and garlic, this dish brings authentic street food flavors right to your kitchen with fewer calories. Ideal for serving alongside steamed rice or whole-grain noodles, it's a wholesome, flavor-packed option for satisfying your cravings while supporting healthier eating habits. Easy to prepare and family-friendly, this recipe is perfect for weeknight dinners or special gatherings.
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Recipe Information
Ingredients
- 1 medium, grated Carrot
- 1 cup, finely chopped Cabbage
- 1 small, finely chopped Capsicum (Bell Pepper)
- 1 cup, chopped (white and green parts separated) Spring Onions
- 1 teaspoon, minced Ginger
- 1.5 teaspoons, minced Garlic
- 1 small, finely chopped Green Chili
- 2 tablespoons Whole Wheat Flour
- 2 tablespoons Corn Flour (Cornstarch)
- 2 tablespoons Soy Sauce (low sodium)
- 2 tablespoons Tomato Ketchup
- 1 teaspoon Vinegar
- 1 cup (low sodium) Vegetable Stock
- 0.5 teaspoon Black Pepper Powder
- 0.5 teaspoon or to taste Salt
- 2 teaspoons Olive Oil
- 0.25 cup as needed for slurry Water
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.
In a large mixing bowl, combine grated carrot, chopped cabbage, finely chopped capsicum, half of the chopped spring onion (white parts), 1/2 teaspoon of minced ginger, 1 teaspoon of minced garlic, and chopped green chili.
Add the whole wheat flour and 1 tablespoon of corn flour to the mixed vegetables. Mix well to form a binding dough. Add a small sprinkle of water if necessary, but the mixture should hold together when shaped into balls.
Form the mixture into small balls (about 1–1.5 inches in diameter) and place them on the prepared baking sheet.
Lightly brush the vegetable balls with 1 teaspoon of olive oil and bake for 20–25 minutes, turning them halfway, until they are golden brown and firm.
While the vegetable balls are baking, prepare the sauce. Heat 1 teaspoon of olive oil in a pan over medium heat.
Add the remaining minced garlic, ginger, and the white part of the spring onions. Sauté for 1–2 minutes until fragrant.
Add soy sauce, tomato ketchup, vinegar, black pepper powder, and a pinch of salt to the pan. Stir well.
Pour in the vegetable stock and bring the mixture to a gentle boil.
In a small bowl, mix 1 tablespoon of corn flour with 1/4 cup of water to create a slurry. Gradually add this to the boiling sauce while stirring continuously to avoid lumps. Cook for 2–3 minutes until the sauce thickens.
Add the baked vegetable balls to the sauce and gently toss to coat them evenly. Cook for another 1–2 minutes to allow the flavors to meld.
Garnish with the chopped green parts of the spring onions and serve hot. Enjoy your healthy Low Fat Vegetable Manchurian with steamed rice or whole-grain noodles!
Nutrition Facts
Calories |
634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3138 mg | 136% | |
| Total Carbohydrate | 78.7 g | 29% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 22.9 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1515 mg | 32% | |
*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.
