Saturday, August 25, 2012

Microwave Gobi manchurian-low fat recipe

Try this recipe the next time your friends come over ,they will never know the difference and you can laugh about it once the party is over or- maybe even share the recipe.This idea sparked when I was making onion fritters in the microwave...which I do a lot ,by the way (if you want the recipe :microwave onion/pakora/fritters/pakoda) ,so I tried cauliflower manchurian and they turned out to be a hit hit hit!. Here I have replaced corn flour or corn starch with all purpose flour,cause I'm not a big fan of the former,but if you have corn flour and want to add it instead, then use it by all means .
following is the recipe:
Ingredient :
For the fritters-
cauliflower: 1 head cut into florets
all pourpose flour:1/2 cup
besan/chickpea flour:1 tbs
water: 1/2 cup
red food color:few drops
oil : to spray

For the sauce-
soy sauce:1/2 cup
tomato ketcup: 1 tbs
garlic :crushed and chopped 4 to 5 big cloves
ginger:about an inch freshly grated
green chilies :1 or adjust to taste
green bell pepper:1/2 cut lengthwise
salt and pepper: as needed
jalapeno sauce : few shakes if required
water: as required
oil: 1/2 tsp(use pure sesame for best flavor )

For the all purpose flour paste ratio:
1 tbs of flour to 3 tbs of water

  • Start by washing your cauliflower and cut them into bite size florets,
  • add 1/2 a cup of water to this and microwave until they are par-cooked ,this may take anywhere from 4 to 6 minutes.drain the excess water and keep aside .
  • now lets prepare our batter ,in a bowl combine 1/2 a cup of all pourpose flour,and 1 tbs of chickpea flour,season with salt and pepper.
  •  mix everything well and make a thick paste using a little water.
  • add few drops of red food color if desired and keep aside.
  • layer a microwave safe dish with parchment paper and spray with a little oil
  • now dip the florets one by one into the paste and arrange on the dish, spray some oil on the top too
  •  microwave until cooked ,flip halfway, this may take 8 to 10 minutes according to your microwave setting.
  • meanwhile in a pan heat 1/2 tsp of pure sesame oil 
  • add chopped fresh garlic,freshly grated ginger,green chilies accorning to taste and green bell peppers
  • saute well and add 1/4 cup of low sodium soy sauce 
  •  1 tbs of tomato ketcup,mix everything well.
  •  give some good shakes of jalapeno sacue if desired ,for an "extra spicy manchurian" .
  • add 1/2 cup water and the paste of  all pourpose flour to thicken the sauce,
  • mix well and cook for another 5 minutes ,
  • finally add the florets in and coat well with the sauce .
  • serve warm with your favorite rice or just enjoy as is .
This recipe is great for starters,also you can adjust the consistency of the gravy by adding little or more water to the sauce .
Here is a quick video tutorial:

Thank you for visiting!


  1. Microwave Gobi manchurian low fat recipe is a delicious recipe. Really Gobi Manchurian recipe is a low fat recipe. Here am giving variety manchurian recipe that is Idly Manchurian recipe and it is a healthy snack.

  2. Hey I tried this twice and I just loved it..I might stick to this method forever..thanks for this amazing style

    1. Hi ,long time! Hope u guys r doing good.thankyou so much for trying out the recipe and coming back to leave a response ,that's really sweet of you.hope you and your family enjoyed it.