Baked Cauliflower Manchurian

Baked Cauliflower Manchurian Healthy Recipe

4 Servings 25 min Cook

Macros/Serving: 333 Calories
Tags:vegan |


1 Cup Wheat Flour
2 Tbsp, ground Flaxseed
1 Cup Almond Milk
4 Tbsp Soy Sauce
2 Cup Panko Breadcrumbs
1/2 Tsp Pepper
1/4 Pinch Cayenne Pepper
1 Head medium (5-6" dia.) Cauliflower
1 Tbsp Vegetable Oil
4 Medium (4-1/8" long) Scallions
3 Cloves, minced Garlic
2 Tsp Ginger Root
2 Stalk, medium (7-1/2" - 8" long) Celery
1 Pepper Serrano Pepper
1 1/2 Cup Vegetable Broth
2 Tbsp Tomato Paste
1 Tbsp Maple Syrups
2 Tsp Rice Wine Vinegar
1 Tsp Sriracha Sauce
1/4 Cup Water
2 Tbsp Cornstarch
2 Tbsp Fresh Cilantro
2 Spray , about 1/3 second Pam Cooking Spray


Melt the baked cauliflower: Chop cauliflower into flowerets and set aside.

Stir flour and ground flax seeds together in medium bowl.

Whisk in milk and 1/4 of the soy sauce.

Allow to sit for about 10 minutes, adding a little more milk if it seems too thick to evenly coat cauliflower.

Preheat oven to 400°F and lightly oil a baking sheet.

Stir panko breadcrumbs, 1/2 of black pepper and cayenne together in medium bowl.

Dip each cauliflower floret into flour-milk batter and roll to coat, shaking off any excess batter.

Transfer to panko breadcrumb mixture and gently roll to coat.

Place on prepared baking sheet.

Lightly spray with oil using a mister or cooking spray.

Bake until fork-tender and lightly browned, 20-25 minutes.

In the meantime, make the Manchurian Gravy: While cauliflower bakes, place oil in medium saucepan over medium heat.

Add white parts of chopped scallions, minced garlic & ginger, diced celery and diced serrano pepper.

Sauté until fragrant, about 1 minute.

Add broth, remaining soy sauce, tomato paste, agave or maple syrup, rice vinegar, chili paste and remaining black pepper.

Allow to simmer for 10 minutes, stirring occasionally.

Stir chilled water and cornstarch together in small bowl.

Add to gravy mixture and stir to incorporate.

Allow to simmer for about another minute, just until mixture thickens.

Stir in scallion greens and cilantro.

Serve: Divide cauliflower onto plates or bowls and top with gravy.

Serve immediately.