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Bowl of Cauliflower Manchurian with Water Glass, Cilantro and Pot of Gravy in the Background
Baked Cauliflower Manchurian
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins

Crispy panko-coated cauliflower florets are baked up and drenched in spicy gravy in this lightened-up take on cauliflower Manchurian.

Course: Appetizer, Entree
Cuisine: Chinese, Indain
Servings: 4
Calories: 316 kcal
Author: Alissa Saenz
For the Baked Cauliflower
  • 1 cup unflavored and unsweetened non-dairy milk
  • 1 cup all-purpose flour
  • 1 tablespoon soy sauce
  • 1 cup panko breadcrumbs
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • 1 medium cauliflower crown (about 1 ½ pounds), broken into florets
  • Canola oil (or neutral oil of choice)
For the Manchurian Gravy
  • 1 tablespoon canola oil (or neutral oil of choice)
  • 4 medium scallions, white and green parts separated and chopped
  • 3 garlic cloves, minced
  • 1 teaspoon freshly grated ginger
  • 1 serrano pepper, seeded and finely chopped (optional)
  • 2 medium celery stalks, finely chopped
  • 1 ½ cups low sodium vegetable broth
  • 3 tablespoons soy sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon maple syrup
  • 2 teaspoons rice vinegar
  • 1 teaspoon sambal oelek or sriracha sauce (or to taste)
  • ¼ teaspoon black pepper
  • ¼ cup cold water
  • 2 tablespoons cornstarch
For Serving
  • Fresh cilantro
To Make the Baked Cauliflower
  1. Preheat the oven to 425°F and line a baking sheet with parchment paper.

  2. Make the batter. In a small bowl, whisk together the milk, flour, and soy sauce.

  3. Make the breading. In a separate bowl, stir together the panko breadcrumbs, salt, pepper, and cayenne pepper.

  4. Dip a cauliflower floret into batter, rolling it around to coat it. Remove the floret and shake off any excess batter, then transfer the floret to the breading. Roll it around to coat it.

  5. Place the cauliflower floret on the baking sheet and repeat the process for the remaining florets.

  6. Generously spray or brush the cauliflower florets with oil.

  7. Place the baking sheet into the oven and bake the cauliflower until tender and lightly browned on the outside, 20-25 minutes.

To Make the Gravy
  1. While the cauliflower bakes, coat the bottom of a small pot with oil and place it over medium heat.

  2. Add the white parts of the scallions, garlic, ginger, serrano pepper, and celery. Sauté everything for about a minute, until very fragrant.

  3. Stir in the broth, soy sauce, tomato paste, maple syrup, rice vinegar, sambal oelek or sriracha, and black pepper.

  4. Bring the mixture to a boil, lower the heat, and let it simmer for about 10 minutes, stirring occasionally.

  5. Stir the water and cornstarch together in a small bowl or cup, then stir the mixture into the broth mixture. Bring it back up to a simmer and let it cook for about 1 minute, until it thickens up a bit.

To Serve
  1. Transfer the baked cauliflower to a plate or bowl and pour the gravy over top. Sprinkle with cilantro and the green parts of the scallions. Divide onto plates and serve.

Nutrition Facts
Baked Cauliflower Manchurian
Amount Per Serving (1 cup (¼ of batch))
Calories 316 Calories from Fat 76
% Daily Value*
Fat 8.4g13%
Saturated Fat 0.6g3%
Sodium 1382mg58%
Potassium 721mg21%
Carbohydrates 51.6g17%
Fiber 6.5g26%
Sugar 9.1g10%
Protein 9.3g19%
Calcium 183mg18%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.