When the Chinese migrated from China to India in the Northeast during British rule, they brought with them their paper lanterns, fans, shoes, and their cooking style. Chinese cooking got to be popular around1970 with the locals in the city of Kolkatta. This cauliflower dish is adapted from Chinese cooking and uses scallions, soy sauce, and vinegar. Cornstarch is used to thicken this delicious brown sauce.

History The name Manchurian came from an Indo-Chinese restaurateur of Chinese descent in Mumbai. Manchurian should be having more vegetables and less cornflour. Two methods were developed, dry version (Stir fry method ) and more sauce (gravy type). Dumplings were made by mixing vegetables with cornflour and deep-frying them. Soy sauce, vinegar & Ajinomoto were used to make the sauce.

Nutrition Facts of Cauliflower (Brasica Oleracia) 100g

GI = 15 (low) GL= 2 Minerals Vitamins
Energy 25 cal 1% Sodium 30 mg 2% Folates 57 mcg 14%
Carb. 4.97g 4% Potassium 299 mg 6% Niacin 0.507 mg 3%
Protein 1.92g 4% Calcium 22 mg 2% Pantothenic acid 0.667 mg 13%
Total fat 0.28g 1% Copper 0.03 9mg 4.5% Pyridoxine 0.184 mg 14%
Dietary Fiber 2g 5% Iron 0.42mg 5% Riboflavin 0.060 mg 4.5%
Cholesterol 0mg 0% Magnesium 15mg 3.5% Thiamin 0.050 mg 4%
Photo nutrients Manganese 0.155 mg 7% Vitamin A 0 IU 0%
Carotene B 0 mcg Zinc 0.27 mg 2.5% Vitamin C 48.2mg 80%
Lutein Zeaxanthin 1 mcg Vitamin E 0.08 mg 0.5%
Vitamin K 15.5mcg 13%
Source USDA National Nutrition database

Health Benefits of Cauliflower

  • Cauliflower helps prevent bone loss in men and women:  contains vitamin C (48.2 mg /100g) important in the production of collagen that protects the joints and bones from inflammatory damage. Also, it contains vitamin K (15.5 mcg/100g) which may help prevent bone loss.
  • Cauliflower’s Skin & Haircare: Sulforaphane present in cauliflower is effective in protecting the skin against damage caused by ultraviolet radiation. Its protective action defends the body against inflammations, skin cancer, UV – induced erythema, and damage to cells. Sulfur and silicon present in cauliflower promote hair growth. 

Spice Health Powers

  • Paprika: increases body temperature and creates a thermogenic effect. It helps in healing wounds. Since it contains a good proportion of Vitamin E It helps the body in producing red blood cells. It also works as a stimulant and energizer to help treat depression, It aids in weight loss since it comprises elements that boost better digestion and metabolism. 
  • Cayenne pepper: relieves pain, manages diabetes, increases metabolic rate, boosts immunity and sexual prowess, helps control blood pressure, offers an alternative cancer therapy, modulates the activity of histamine, and supplies the body with essential vitamins.
  • Ginger: relieves nausea connected with morning sickness and acts as a preventive measure for motion sickness, seasickness, and patients who have undergone surgeries, due to its quick absorption and rapid regulation of body functions.
  • Garlic: reduces hypertension and lowers cholesterol levels being rich in Allicin which effectively prevents LDL (bad) cholesterol from oxidizing. Research shows a reduction in cholesterol and triglycerides in rats consuming raw garlic. 
  • Tomato sauce: Vitamin A present in tomatoes aids in improving vision and preventing night blindness and macular degeneration. Vitamin A is a powerful antioxidant that helps prevent the problems that occur due to the negative effects of free radicals.
  • Chili sauce: good digestion, strong immunity, weight loss, and good blood circulation. It may provide relief from heart diseases, dyspepsia, inflammation, headaches, and throat congestion.
  • White pepper powder: Helps in preventing cancer by preventing the formation of free radicals. It also aids in weight loss due to the presence of capsaicin, which burns fat in the body.
  • Soy sauce: Promotes digestion and gut health, may reduce seasonal allergies. could promote the immune system, may reduce blood pressure, and may have anti-cancer effects.

Method to cook Cauliflower Manchurian

  • Cut the cauliflower and slice the bell peppers and spring onions.(6 min.)
  • Microwave the cauliflower with salt in a container until the florets become soft. (4 min.)
  • Mix flour, cornstarch, paprika, cayenne pepper, garlic, ginger & light soy sauce in a bowl until well combined. Add water in small amounts until the batter is thick and smooth.
  • Add the cauliflower and mix until fully coated.
  • Heat oil in a wok to 425 F (220C)
  • Add the coated cauliflower florets and deep fry in batches until golden.
  • Drain oil from fried cauliflower on paper towels and sprinkle with salt.
  • Make cornstarch slurry by combining it with water and mix well.
  • In a large pan heat oil in a saucepan at medium heat. Add green onions and sauté. (2 min)
  • Add the bell peppers and sauté until they are soft. (3 min)
  • Add vinegar, chili, tomato, and soy sauce + crushed pepper flakes and mix well.
  • Add small amounts of the cornstarch slurry to the mixture and stir; continue to heat until the water becomes translucent.
  • Add the fried cauliflower and gently stir to coat with gravy. (5 min.)

Mixed vegetable Manchurian ( Dry version)

To make dumplings:

  • Mince cabbage, green beans, and carrots in a food processor; slice bell peppers thin. Mix with spices; add corn and all-purpose flour just enough to coat the vegetables lightly. 
  • Keep the vegetable mix aside; they will sweat due to the spiciness of chilies and salt to have adequate moisture. (except bell peppers)
  • Do not add any water. Adjust the consistency with an extra combination of flour.
  • Shape the mixture into uniform dumplings and fry in a wok until crisp and golden brown.

Finishing Manchurian

  • Heat 1 tbsp. oil in a frying pan; add ginger, garlic, green chili pastes, bell pepper, and stir.
  • Add dark & light soy sauce, red chili paste; cook till the raw flavor of chili paste is gone. 
  • Season with salt, pepper, Ajinomoto(optional).
  • Add the fried Manchurians and serve hot garnished with spring onions. ( 5 min.)

Serve with Quinoa, Brown rice, Parathas, or Naan.

TIPS
Readymade manchurian sauce is available in the Indian Store