Gobi Manchurian (Sweet and Spicy Cauliflower Wings)

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Gobi Manchurian is one of our family’s all time favorites. This flavorful dish is a gracious blend of Indo-Chinese culinary creations. This dish could be served as an appetizer or as a main course over brown rice or roti.

Preparation and cooking time: 40 minutes, serves: 4


To prepare cauliflower

  1. Preheat oven to 425 degrees.
  2. In a large bowl, mix all the ingredients to make the batter except the cauliflower. Add more water if the batter is too thick.
  3. Dip the cauliflower florets in the batter to coat, then place them on baking tray lined with silicone sheet or parchment paper
  4. Bake for 30 minutes or until a toothpick goes through the cauliflower easily.

These baked cauliflower florets are so tasty it is hard to resist not to eat them until the Manchurian sauce is prepared.

Prepare the sauce while the cauliflower bakes.

To prepare the sauce

  1. Cut up the garlic, ginger, chili, onions and green pepper
  2. In a small bowl add chili sauce, soy sauce (or coconut aminos), ketchup, rice vinegar, maple syrup (or sugar) and water. Mix them well and keep this sauce a side.
  3. Heat a pan on medium heat. Add garlic, chili and ginger. Cook for a minute. Stir them once or twice.
  4. Add onions, green pepper (capsicum), cook for another three minutes or until onions are tender.
  5.  Add the above prepared sauce to the rest of the ingredients in the pan. Mix the sauce well and cook until the sauce comes to a boil for about 2-3 minutes.
  6. Add more water if sauce is too thick

Place cauliflower florets in a bowl and pour the sauce. Mix the sauce to coat the florets evenly. Garnish with cilantro and serve hot.


For Gobi (Cauliflower florets)
1 head of cauliflower, cut into small florets (4 cups of florets)
1/3rd cup of whole wheat flour
2 Tablespoons of Brown Rice Flour
1/4 cup of arrowroot starch or corn starch
1/2 cup of water or more
1/2 teaspoon of salt
1/2 teaspoon of garlic powder
1/4 teaspoon of ground pepper
1 teaspoon of low sodium soy sauce or coconut aminos
1/4 teaspoon of paparika (optional)
For the Manchurian sauce
8 cloves of garlic, minced or finely chopped
1 inch of ginger, peeled and finely chopped or 1/4 tsp of ground ginger
1 green chili, finely chopped
1/4 cup of onion
1/3 cup of green bell pepper or capsicum
2 Tablespoons of Asian Chili sauce or chili garlic sauce
1 Tablespoon of low sodium soy sauce or coconut aminos
1 Tablespoon of tomato ketchup
1 teaspoon of rice vinegar
1/4 tsp of ground pepper
one and half teaspoon of maple syrup or brown sugar
3 Tablespoons or more of water
1/4 tsp of salt (optional)
2 Tablespoons of chopped cilantro for garnish