Veg Manchurian | Low fat Recipe

Veg Manchurian is a very popular Indo-Chinese dish that is served as an appetizer or as a side dish. This low fat version is made in an aebleskiver pan.

Manchurian is a quintessential Indo-Chinese dish that is loved by many Indians, including my family. We make it a point to order it every time we are at an Indian restaurant. They are great as an appetizer or as a side dish for fried rice.

Low fat Vegetable Manchurian:

Manchurian can be made with meat or vegetables. Today's recipe is made with vegetables and is 100% vegetarian. Machurian are basically deep fried fritters that are then cooked in a sauce. But my recipe is low in fat because the manchurian are cooked in a paniyaram/ appe/ aebleskiver pan with much less oil.

This low fat version tastes exactly like the original version with much less calories. It is a guilt-free way to enjoy our favorite Indo-Chinese dish at home.

Ingredients needed to make Manchurian:

Main ingredient(s) to make the fritters part of the recipe is obviously the vegetables. Here are some of the widely used veggies:

• Cabbage
• Carrot
• Green beans
• Scallions
• Peppers
• Mushroom
• Cauliflower
• Baby corn

The first 4 vegetables in the list are definitely used. You can pick and choose one or two from the rest of the list. I like the flavor of mushrooms, so I add them in.

Most important thing to remember is to chop the veggies really fine. I have tried chopping in the food processor and it works great. But make sure not to over-process them into a mush.

If you only have cauliflower, then try this Gobhi Manchurian recipe

Binding agents:

All purpose flour and cornstarch (aka corn flour) act as binding agents in this recipe. They help the veggies to stick together and not fall apart while cooking.

The quantity of flours in the recipe is very little — ratio of veggies to flour is much higher. But if you find that the manchurian balls are not holding their shape while frying, then add more flour to bind them well — add flour 1 tablespoon at a time.

How to make Low fat Veg Manchurian:

Once the veggies are prepped, making veg manchurian does not take too long. Here's how to make them:

1. In a large bowl, combine cabbage, carrot, green beans, mushrooms (if using) and scallions.
2. Add the all purpose flour, cornstarch and salt & pepper. Mix well.
3. The veggies tend to give out water when salt is added, so there is no need to add any additional water for binding.
4. Take a tablespoon of veggie mixture in the palm and press to make a ball. If the mixture is too wet and sticks to the hands, then add 1 tablespoon all purpose flour. Mix well and try again until you can shape them. The mixture will still be sticky but you will be able to from into rounds. Place them on a plate.
5. Heat the paniyaram/ aebleskiver pan and add about 1~2tsp oil in each depression. Gently slide in the veggies rounds into the oil.
6. Cook them on medium flame, until one side turns golden brown. Gently flip them using a fork or a spoon.
7. Cover and cook until the second side is golden and the veggie balls are completely cooked through.
8. Remove onto paper towel lined plate and repeat with the remaining veggie mixture.

To make these the traditional way, deep fry the veggie mixture from Step 4 in oil until golden brown on all sides. Proceed with making the sauce as described below.

How to make the Sauce for Veg Manchurian:

Once the veggie fritters/ balls are golden brown are cooked through, they are ready to be sauced. There are 2 ways to serve them: dry (without a gravy) or with a gravy. Generally dry manchurian is served as an appetizer and gravy one is served as a side dish for fried rice or noodles.

The basic ingredients for both the versions is the same. If you want to make the dry version, use less water in the recipe and if you want more sauce/ gravy, then add more water. Here's how to make the sauce:

1. Heat oil in a pan, add ginger and garlic and once they get fragrant, add the chopped scallions, peppers and cook for 3~4 minutes or until tender.
2. In the meantime whisk water/ stock with cornstarch and set aside.
3. Once the scallions are cooked, stir in the soy sauce, chili sauce, tomato ketchup, salt and pepper. Cook for 1 minute.
4. Next add the cornstarch mixture and cook till the gravy thickens, this will take about 2 minutes.
5. Garnish with chopped scallions and serve along with Fried Rice.

Vegetable Manchurian (Lower fat version)

Veg Manchurian is a very popular Indo-Chinese dish that is served as an appetizer or as a side dish. This low fat version is made in an aebleskiver pan.

Author: Pavani

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Prep Time: 30 mins

Cook Time: 30 mins

Course: Side Dish

Cuisine: fusion, indo chinese

Servings: 4 Servings

Ingredients

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For Vegetable Manchurian:

• 2 cups Cabbage, finely chopped
• 1 Medium Carrot, grated (about ½cup)
• ¼ cup Green Beans, finely chopped
• ¼ cup Scallions/ Green Onions, finely chopped
• ¼ cup Mushrooms, finely chopped (optional)
• 2~3 tbsp All purpose flour
• 2 tbsp Corn Starch
• To taste Salt & Pepper
• As needed Oil, for frying

For the Gravy:

• 2 tbsp Oil
• 1" Ginger piece, finely grated
• 2~3 Garlic cloves, finely minced
• 4~5 Scallions, finely chopped (about 1 cup)
• ½ cup Green Pepper, finely chopped
• 1 tbsp Low sodium soy sauce
• 1 tsp Schezwan sauce or Green Chili sauce (adjust as per taste)
• 2 tbsp Tomato Ketchup
• 1 cup Water/ Stock (adjust as per desired consistency)
• 2 tsp Corn Starch
• To taste Salt & Pepper

Instructions

To make Veggie Manchurian:

• In a large bowl, combine cabbage, carrot, green beans, mushrooms (if using) and scallions.
• Add the all purpose flour, cornstarch and salt & pepper. Mix well.
• Take a tablespoon of veggie mixture in the palm and press to make a ball. If the mixture is too wet and sticks to the hands, then add 1 tablespoon all purpose flour. Mix well and try again until you can shape them. The mixture will still be sticky but you will be able to from into rounds. Place them on a plate.
• Heat the paniyaram/ aebleskiver pan and add about 1~2tsp oil in each depression. Gently slide in the veggies rounds into the oil.
• Cook them on medium flame, until one side turns golden brown, about 2~3 minutes. Gently flip them using a fork or a spoon.
• Cover and cook until the second side is golden and the veggie balls are completely cooked through, will take about 2 more minutes.
• Remove onto paper towel lined plate and repeat with the remaining veggie mixture.

To make the Gravy:

• Heat oil in a pan, add ginger and garlic and once they get fragrant, add the chopped scallions, peppers and cook for 3~4 minutes or until tender.
• In the meantime whisk water/ stock with cornstarch and set aside.
• Once the scallions are cooked, stir in the soy sauce, chili sauce, tomato ketchup, salt and pepper. Cook for 1 minute.; Next add the cornstarch mixture and cook till the gravy thickens, this will take about 2 minutes.
• Garnish with chopped scallions and serve along with Fried Rice.

Notes

• Make sure that the veggies are chopped very fine and they are all approximately the same size.
• The quantity of flours in the recipe is very little — ratio of veggies to flour is much higher. But if you find that the manchurian balls are not holding their shape while frying, then add more flour to bind them well — add flour 1tbsp at a time.
• The veggies tend to give out water when salt is added, so there is no need to add any additional water for binding.
• Manchurian balls can be made ahead of time and chilled until ready to serve. Make the sauce/ gravy just before serving and toss in the veggie balls and cook till heated through.

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