Recipes · Indian · Appetizers
Gobi Manchurian (Indo-Chinese Cauliflower)
One serving has 312 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin C (138%), vitamin K (82%), pyridoxine (35%), manganese (30%), folate (25%) and pantothenic acid (23%). Ready in 35 minutes.
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- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (272 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, soy
Ingredients
- 150 g Cauliflower, raw
- 25 g Cornstarch
- 6 g Garlic, raw
- 4 g Ginger, fresh
- 10 g Soy sauce
- 15 g Vegetable oil
- 20 g Bell pepper, green, raw
- 20 g Onions, raw
- 4 g Chili peppers, green, raw
- 3 g Sugar
- 5 g Vinegar, white
- 10 g Scallions, raw
Method
- Cut the cauliflower into small florets and blanch 2 minutes in boiling water; drain and pat dry.
- Toss the florets with the cornstarch and a splash of water to coat, then deep-fry in the oil at about 180 °C (350 °F) 3-4 minutes until golden and crisp; drain.
- In a wok, stir-fry the garlic, ginger, onion and bell pepper over high heat 1-2 minutes.
- Add the soy sauce, sugar, vinegar and a splash of water, and bring to a bubbling simmer.
- Toss in the fried cauliflower and chilies, coating well, and serve immediately garnished with the scallion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 312 kcal | 15% |
| Carbohydrates | 40.4 g | |
| Water | 208 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 4.9 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.27 g | |
| Lysine | 0.41 g | |
| Methionine | 0.05 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.27 g | |
| Histidine | 0.12 g | |
| Fat | 15.6 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.6 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 63.1 mg | 6% |
| Copper | 0.14 mg | 16% |
| Iron | 1.3 mg | 7% |
| Magnesium | 40.9 mg | 13% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 112 mg | 16% |
| Potassium | 639 mg | 14% |
| Selenium | 2.8 µg | 5% |
| Sodium | 602 mg | |
| Zinc | 0.7 mg | 9% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 74.3 mg | 17% |
| Vitamin A | 11 µg | 2% |
| Vitamin C | 104 mg | 138% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 73.8 µg | 82% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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