Low Sodium Vegetable Manchurian
Dive into a healthier twist on an Indo-Chinese classic with this Low Sodium Vegetable Manchurian recipe, a symphony of flavors and textures expertly crafted for health-conscious food lovers. Made with a vibrant mix of finely shredded cabbage, grated carrots, and crisp green beans, these vegetable balls are gently pan-fried for a golden, crispy finish, eliminating the need for deep frying. The tangy, umami-packed sauce, featuring low sodium soy sauce, rice vinegar, and a hint of garlic and ginger, is the perfect complement while keeping the sodium levels in check. A cornstarch slurry ensures a beautifully thickened glaze that coats every bite, making this dish ideal for serving over steamed brown rice or whole grain noodles. Ready in under an hour, this guilt-free delight is a vegan-friendly, heart-healthy option that doesn’t skimp on big flavors, perfect for satisfying takeout cravings at home!
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Recipe Information
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
Instructions
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.
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.
Shape the vegetable mixture into small, round balls of about 1–1.5 inches in diameter. You should get around 12–16 balls.
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.
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.
Add the low sodium soy sauce, rice vinegar, low sodium tomato sauce (or puree), and red chili flakes (if using). Stir well to combine.
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.
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.
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
Calories |
840 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1926 mg | 84% | |
| Total Carbohydrate | 76.4 g | 28% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 16.8 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 229 mg | 18% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1439 mg | 31% | |
*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.
