Gobi Manchurian (Cauliflower)
Gobi Manchurian Recipe – Coat crispy air fryer cauliflower in a sweet, spicy Manchurian sauce for a bold and satisfying Indo-Chinese dish that happens to be vegetarian and gluten-free!
Why We Love This Recipe
Fast, flavorful, and surprisingly healthy? Our simple Gobi Manchurian recipe is sure to be a family favorite! This lighter version of Manchurian Chicken uses nutritious cauliflower to make a tantalizing gluten-free and vegetarian dish that everyone (even meat eaters!) will love.
We love traditional Chicken Manchurian as well as this Gobi Manchurian a.k.a. Cauliflower Manchurian. The traditional method is battered and deep-fried and then tossed in a spicy sweet glaze. However, here we are using the oven or air fryer to make a lighter leaner Baked Gobi Manchurian version of the same dish in only 30 minutes. (No need to deep fry in oil!)
What is Manchurian?
Manchurian refers to Indo-Chinese fusion dishes that feature chopped and fried ingredients coated in a sticky sweet chili sauce. They can be made with all sorts of mains like chicken, shrimp or prawns, paneer, tofu… Basically, if it can be battered and fried, it can be made as a Manchurian recipe!
It’s a popular restaurant dish often served as an appetizer or main entree with rice. But Gobi Manchurian is super fast and easy to make at home. And it’s actually simple to change things up – like air fry the cauliflower – to make it a healthier meal. So next time you have a craving for bold and spicy Chinese food, consider skipping the takeout and try this recipe instead!
Ingredients You Need
- Cauliflower – fresh florets, chopped
- Cornstarch – to make a slightly crisp batter without all-purpose flour, corn flour, or rice flour!
- Egg – lightly beaten
- Sesame oil – or a high-heat and neutral-flavored oil, like canola or avocado oil
- Scallions – spring onions, chopped and divided into greens and white
- Ginger – freshly grated
- Garlic – minced
- Asian sweet chilli sauce – more sweet than spicy
- Tomato ketchup – for a great tangy taste
- Soy sauce – we suggest low-sodium (or coconut aminos for gluten free)
- Crushed red pepper – more or less to taste (You can also add red chili powder, or red chili sauce for extra heat!)
- Sesame seeds – to garnish
Pro Tip: No salt is needed, because the sauce has so much flavor!
How to Make Gobi Manchurian
Preheat the oven or air fryer to 400°F. If using the oven, set out a large-rimmed baking sheet.
Chopped cauliflower florets into small 1 X 1 ½ inch florets.
Set out a mixing bowl. Move the chopped cauliflower to the mixing bowl, then sprinkle with cornstarch, beaten egg, and 1 tablespoon of sesame oil. Toss well to make sure every floret is coated in these three ingredients.
Oven method: Spread the cauliflower florets out in a single layer on the baking sheet. Bake for 10 to 12 minutes, until cooked through but still firm and crispy.
Air fryer method: Place the cauliflower florets in the hot air fryer basket. Air fry for 10 to 12 minutes, shaking vigorously in the middle, until the florets are cooked through, but still firm and crispy.
Meanwhile, prepare the sauce. Set a large shallow pan on the stovetop. Add the remaining 1 tablespoon of sesame oil to the skillet, and heat oil to medium-high. Add the scallion whites, grated ginger, and minced garlic. Stir and sauté for 1-3 minutes until the onions are softened.
Then stir in the sweet chili sauce, ketchup, soy sauce, and crushed red pepper.
Get the Complete (Printable) Cauliflower Gobi Recipe + Video Below. Enjoy!
Stir until the sauce is warm and thick. Once the cauliflower florets are roasted, gently dump them into the Manchurian gravy.
Stir to coat, being careful not to break them apart.
Sprinkle the scallion greens over the top of the crispy Gobi Manchurian followed by a sprinkling of sesame seeds.
Recipe Variations
- Chicken: You can make chicken gobi manchurian instead by using pieces of diced chicken thighs!
- Veggie: Add extra veggies! You can add a bunch of different ones like cabbage, carrots, or peppers!
- Fish: A fish manchurian version made with salmon would be absolutely delicious!
Serving Suggestions
Spicy, sweet, and sticky Cauliflower Manchurian is perfect to serve with fluffy white rice or brown rice.
Or keep this gluten-free and vegetarian meal low carb – with lots of cauliflower! – by serving with Roasted Cauliflower Rice or Broccoli Rice.
We love to pair this satisfying main with other Asian-inspired side dishes. Enjoy with Super Greens (a fabulous Panda Express copycat recipe), Sweet and Spicy Roasted Broccolini, Lo Mein with Vegetables, or cozy Egg Drop Soup.
Frequently Asked Questions
This classic dish has a delightful balance of sweet and spicy flavors. Adjust the heat to your liking by adding or subtracting the amount of crushed red pepper. Omit the pepper entirely for a totally mild gobi Manchurian recipe.
This vegetarian dish is lighter than versions made with chicken and a flour coating. And cauliflower is very healthy! So although the sweet chili sauce does have a lot of sugar, overall this gluten-free and vegetarian recipe is on the healthier side.
To keep this recipe light we coat in a cornstarch and egg mixture. This gives the cauliflower a bit of bite, but it will not be as crispy and crunchy as deep fried Chicken Manchurian… Cauliflower has a good bit of moisture, so even when you make gobi Manchurian in the air fryer it won’t get super crisp.
I love to meal prep this recipe! Leftovers will keep well for up to 5 days in the fridge in an airtight container.
Looking for More Vegetarian Dinner Recipes? Be Sure to Also Try:
- Loaded Cauliflower Buffalo Wings
- Vegan Tofu Tacos
- Vegan Stir Fry Tempeh
- Roasted Cauliflower with Tahini Dressing
- Easy Vegan Stir Fry Sauce (with Noodles)
Gobi Manchurian (Cauliflower)
Ingredients
- 1 head cauliflower cut into small 1 X 1 ½ inch florets
- 3 tablespoons cornstarch
- 1 tablespoon beaten egg
- 2 tablespoons sesame oil divided
- ½ cup scallions divided into greens and whites
- 1 tablespoon fresh grated ginger
- 2 cloves garlic minced
- ½ cup Asian sweet chili sauce
- 2 tablespoons ketchup
- 1 tablespoon soy sauce
- ¼ – ½ teaspoon crushed red pepper
- 1 teaspoon sesame seeds
Instructions
- Preheat the oven or air fryer to 400°F. If using the oven, set out a large rimmed baking sheet.
- Chopped cauliflower florets into small 1 X 1 ½ inch florets.
- Set out a mixing bowl. Move the chopped cauliflower to the mixing bowl, then sprinkle with cornstarch, beaten egg, and 1 tablespoon of sesame oil. Toss well to make sure every floret is coated in these three ingredients.
- Oven method: Spread the cauliflower florets out on the baking sheet. Bake for 10 to 12 minutes, until cooked through but still firm and crispy.
- Air fryer method: Place the cauliflower florets in the hot air fryer basket. Air fry for 10 to 12 minutes, shaking vigorously in the middle, until the florets are cooked through, but still firm and crispy.
- Meanwhile, prepare the sauce. Set a large skillet over medium heat. Add the remaining 1 tablespoon of sesame oil to the skillet, followed by the scallion whites, grated ginger, and minced garlic. Stir and sauté for 1-3 minutes until the onions are softened. Then stir in the sweet chili sauce, ketchup, soy sauce, and crushed red pepper. Stir until the sauce is warm and thick.
- Once the cauliflower florets are roasted, gently dump them into the Manchurian sauce and stir to coat. Being careful not to break them apart.
- Sprinkle the scallion greens over the top of the Gobi Manchurian followed by a sprinkling of sesame seeds. Serve warm!
thank you, a nice change from my raw cauliflower, a lot more flavorful but a few more calories, so saving this for the weekend