Healthy Veg Manchurian Recipe | Video

Veg Manchurian is a very popular Indo-Chinese dish. This healthy version is made in an appe pan instead of deep frying. Even though this is low fat, it tastes exactly like the traditional version.

This recipe is easy to make and is flavorful and delicious. Great to serve as an appetizer or as a side dish to Schezwan fried rice or hakka noodles. Post includes detailed recipe with step by step instructions and video.

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About the Recipe

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.

Manchurian is made with either meat or vegetables. Typically machurian balls are deep fried fritters that are then tossed in a scrumptious sauce.

Here I have an easy and healthy veg manchurian recipe that I make in an appe pan instead of deep frying. So this is a low fat version that uses much less oil and hence less calories than the traditional recipe.

But I guarantee you that it tastes exactly like the original version with much less calories. It is a guilt-free way to enjoy your favorite Indo-Chinese dish right at home.

Ingredients

For the details of the exact quantities of each ingredient and the list of ingredients needed, check the printable recipe card below.

Here are the ingredients you need to make this vegetable manchurian recipe:

• Vegetables - cabbage, carrot, bell peppers, scallions are the most common veggies in veg manchurian recipe. You can also use green beans, mushroom and cauliflower. Mix and match the veggies you have on hand. Just make sure to chop or grate them into fine pieces. You can use the food processor to shred/ grate the veggies.
• All purpose flour (maida) and corn starch - help the veggies to stick together and not fall apart while cooking.
• Salt & Pepper

You will need an appe/ aebleskiver pan to make the manchurian balls.

To make the sauce, you will need the following ingredients:

• Bell peppers - any color will work.
• Ginger, garlic, scallions.
• Ketchup, soy sauce (preferable low-sodium) and chili sauce.
• Corn starch
• Salt & pepper

Instructions

For the detailed instructions on how to make the recipe with exact timings, check the printable recipe card below.

Here is how to make veg manchurian, the healthy version.

Make Veg Manchurian Balls in Appe Pan

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 oil in each depression. Gently slide in the veggies rounds into the oil. Cook them on medium flame, until one side turns golden brown. 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.

Make the Gravy

Once the manchurian balls are done, it is time to make the sauce. There are 2 ways to serve them:

• veg manchurian dry - as the name suggests, this is a drier version and is usually served as an appetizer.
• Gravy manchurian - has a sauce/ gravy and 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:

Heat oil in a pan, add ginger and garlic and cook until they are fragrant. Add the chopped scallions, peppers and cook 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. Add the manchurian balls and toss to coat with the sauces. Next add the cornstarch slurry and cook till the gravy thickens.

Garnish with chopped scallions and serve along with Fried Rice.

Expert Tips

• Cabbage, carrot, bell peppers and scallions are standard veggies used in veg manchurian. You can pick and choose other veggies like green beans, mushroom and cauliflower.
• Make sure that the veggies are chopped very fine and they are all approximately the same size. You can use a food processor to finely chop them, but make sure that the mixture does not get too mushy.
• There is no added water in the manchurian balls recipe. The veggies tend to give out water when salt is added. So there is no need to add any additional water for binding.
• 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 1 tablespoon flour at a time.
• 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.

Frequently Asked Questions

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Recipe Card

Healthy Vegetable Manchurian

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

Print Pin Rate

Cook ModePrevent your screen from going dark

Prep Time: 30 mins

Cook Time: 30 mins

Total Time: 1 hr

Course: Side Dish

Cuisine: fusion, indo chinese

Servings: 4 Servings

Ingredients

1x2x3x

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 tablespoons All purpose flour
• 2 tablespoons Corn Starch
• To taste Salt & Pepper
• As needed Oil, for frying

For the Gravy:

• 2 tablespoons 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 tablespoon Low sodium soy sauce
• 1 teaspoon Schezwan sauce or Green Chili sauce (adjust as per taste)
• 2 tablespoons Tomato Ketchup
• 1 cup Water/ Stock (adjust as per desired consistency)
• 2 teaspoons Corn Starch
• To taste Salt & Pepper

Instructions

To make Veggie Manchurian Balls:

• 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 1~2 teaspoons 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 cook until they are 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. Add the manchurian balls and toss to coat with the sauces. Next add the cornstarch slurry and cook till the gravy thickens, this will take about 2 minutes.

  Garnish with chopped scallions and serve along with Fried Rice.

Video

Notes

• Cabbage, carrot, bell peppers and scallions are standard veggies used in veg cauliflower.
• Make sure that the veggies are chopped very fine and they are all approximately the same size. You can use a food processor to finely chop them, but make sure that the mixture does not get too mushy.
• There is no added water in the manchurian balls recipe. The veggies tend to give out water when salt is added. So there is no need to add any additional water for binding.
• 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 1 tablespoon flour at a time.
• 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.
• To make this recipe the traditional way, deep fry the veggie mixture in hot oil until golden brown on all sides. Proceed with making the sauce as described in the recipe.
• Dry manchurian has no sauce/ gravy but wet manchurian is served along with a sauce. The basic ingredients for both the versions are 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.

Nutrition

Calories: 263kcal | Carbohydrates: 17g | Protein: 2g | Fat: 21g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 13g | Trans Fat: 1g | Sodium: 243mg | Potassium: 281mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2927IU | Vitamin C: 34mg | Calcium: 46mg | Iron: 1mg

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