High Protein Gobi Manchurian

Elevate your favorite Indo-Chinese dish with a healthy twist in this **High Protein Gobi Manchurian** recipe! This mouthwatering fusion features crispy cauliflower florets and protein-packed textured vegetable protein (TVP) coated in a delicious, tangy, and mildly spicy sauce made with soy sauce, tomato ketchup, and chili sauce. The batter, enriched with chickpea flour, offers extra nutrients while ensuring a perfectly golden crunch. Vibrant bell peppers and aromatic scallions add a burst of color and flavor, making this dish a feast for the senses. Ideal as a hearty appetizer or a main course, this recipe is perfect for those looking to combine indulgence with a health boost. Ready in just an hour, it’s a must-try for anyone craving a high-protein, plant-based take on a classic Gobi Manchurian.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 1 cup Textured Vegetable Protein (TVP)
• 1 cup Chickpea Flour (Besan)
• 0.5 cup All-purpose Flour
• 0.25 cup Cornstarch
• 1 tablespoon Ginger-Garlic Paste
• 3 tablespoons Soy Sauce
• 2 tablespoons Tomato Ketchup
• 1 teaspoon Chili Sauce
• 4 stalks Scallions
• 1 medium Red Bell Pepper
• 1 medium Green Bell Pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 4 tablespoons Oil
• 0.75 cup Water

Directions

Step 1

Cut the cauliflower into bite-sized florets. Rinse and boil them for 3-4 minutes in salted water until slightly tender. Drain and set aside.

Step 2

Place the TVP in a bowl and pour 1 cup of boiling water over it. Let it sit for 5 minutes to rehydrate, then drain any excess water and squeeze out moisture.

Step 3

In a mixing bowl, combine chickpea flour, all-purpose flour, cornstarch, 1 teaspoon salt, and 1/2 teaspoon black pepper. Add 3/4 cup water gradually to form a batter, ensuring it's lump-free.

Step 4

Add the cauliflower florets and the rehydrated TVP to the batter and mix to coat well.

Step 5

Heat oil in a deep frying pan. Once hot, fry the coated cauliflower and TVP in batches until golden brown and crispy. Remove and set on paper towels to drain excess oil.

Step 6

Chop the scallions finely, separating the greens and whites. Slice the red and green bell peppers into strips.

Step 7

In a separate pan, heat 1 tablespoon of oil. Add ginger-garlic paste and sauté until fragrant.

Step 8

Add the scallion whites and bell peppers to the pan and stir-fry for 3-4 minutes until just tender.

Step 9

Stir in soy sauce, tomato ketchup, and chili sauce. Cook for another 2 minutes.

Step 10

Add the fried cauliflower and TVP to the pan and toss to coat with the sauce evenly.

Step 11

Garnish with scallion greens before serving.

Step 12

Serve hot as an appetizer or main dish.

Nutrition Facts

Serving size	1539.2 grams (1539.2g)

Amount per serving	% Daily Value*
Calories	2228

Total Fat 69.70g	89%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 0.30g
Cholesterol 0mg	0%
Sodium 5313mg	231%
Total Carbohydrate 253.80g	92%
Dietary Fiber 59.50g	213%
Total Sugars 49.20g
Protein 153.00g	306%

Vitamin D 0IU	0%
Calcium 599mg	46%
Iron 33mg	182%
Potassium 7172mg	153%

*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.

Source of Calories

Fat: 27.8%

Protein: 27.1%

Carbs: 45.0%