Monday, October 7, 2013


Indian-Chinese food is one of my favorite fusion cuisines. Its a great combination of flavors for an indian palate but is different enough from your usual Indian fare. I'm a huge fan. Eating out at indo-chinese restaurants (there are several of those, especially in the NYC area) is great but a high calorie affair. Almost everything is fried before its tossed in a corn starch/soy sauce concoction. 

As much as I like the crisy fried cauliflower and paneer , I'm really scared of corn starch and what it does to my blood sugar. So I went ahead and did what I do best (maybe not best!) I recreated a healthier version.
This is a guilt free and therefore a fryer and crunch free version but the flavors are awesome! The Cauliflower in this recipe is oven roasted before its tossed in the sauce.It makes for a great side or a snack.

Prep Time :15 minsServes:1-2 people
Cooking Time :40-45 mins
>1 head of Cauliflowe
>1 bunch spring onions
>2-3 garlic cloves
>1/4 cup Soy sauce or Tamari
>3-4 tbsp of Sweet/Spicy ketchup OR 2 tbsp Ketchup + 1 tbsp Sriracha
>2-3 tbsp vegetable oil
>1 Red Bell Pepper - Sliced (optional)
*Preheat Oven to 350 degree
*Cut Cauliflower into bit size florets. Try to keep the florets intact.
*Wash in cold water, drain completely and dry with a paper towel. Make sure to remove all moisture
*In a bowl or a zip lock bag, add 1-2 tbsp of oil and add cauliflower and salt.Toss to coat
*Spread the tossed cauliflower on a lined sheet pan and put it in the oven for 20-25 mins
*When cauliflower is cooked (you will see some brown spots on them), start preparing the sauce.
*Heat a pan, add remaining oil, minced garlic and chopped spring onion (whites only)
*Cook for 1 min on high heat and then add sliced bell pepper and toss for 1-2 mins on high heat
*Add soy sauce (or tamari), sweet/spicy ketchup (or ketchup+sriracha) and toss everything together
*Add cauliflower and let soy sauce reduce to coat everything.
*Add salt and pepper to taste and garnish with greens from spring onion


  1. I've been wanting to make a healthier version of gobi manchurian... just never got around to it. It's really so simple, but I don't know why it takes so long to do things. It's my favorite dish to order at an Indo-Chinese place. Nice job!

  2. This recipe is so easy! I've never had Indo-Chinese cuisines but if all the dishes are like this I'm sure I would love it!

  3. Corn starch really doesn't agree with me either so I try to avoid it. This looks that it's healthier!

  4. This is awesome... have to try it. I have been keeping away from making any of the Desi-Chinese stuff (love 'em!) because of the deep frying part. Thanks Archana for the alternative!


  5. Gosh I do love cauliflower - love your Indo-Chinese gobi manchurian!
    I always learn about a new cuisine or dish when I visit your blog and for that - thanks bunches lady

  6. Healthier ghobi manchurian, you did it right my dear. Love this, and now I can have this all time favorite a bit more.
    Indo chinese has so many beautiful dishes and this is such loved one. Thanks for the alternative and hope you are doing good Archana.

  7. I don't think I ever had Indo-Chinese and I'm sad because it looks delicious! I will need to research some restaurants in San Francisco.

  8. This is one of my favorites Indo-Chinese dishes to eat!

  9. I like how you have chosen a healthier version. I enjoy gobi a lot and very unique to use it in manchurian!

  10. A favorite of most Indians, I love your healthier version.

  11. Ooh healthier gobi Manchurian, just what is needed for those rainy days..good job with the pics :)

  12. I love your Indian-Chinese fusion Cauliflowers! Looks so yummy and packed with great flavors. Thanks for sharing.

  13. Love your healthier version of gobi manchurian -- i can't stand the deep fried version.

  14. Ahh, I'm so happy you posted a recipe for this! I LOVE Gobi Manchurian, it's always one of my favorite things to eat at Indian restaurants. I need to try making it at home!