Description
This Easy Non-Fried Manchurian recipe brings bold Indo-Chinese flavors in a healthy, low-oil version. Featuring crunchy vegetables or proteins coated in a tangy, spicy sauce without deep frying, it delivers restaurant-quality taste with less guilt. Perfect for weekday dinners or nutritious snacks, it is versatile, quick, and kid-friendly, offering a guilt-free way to enjoy classic Manchurian zest and texture.
Ingredients
Scale
Vegetables or Protein
- 1 cup cauliflower florets or mixed chopped vegetables (cabbage, carrots, beans)
- OR 1 cup finely chopped or grated chicken, paneer, or tofu (optional protein variation)
Binding Agents
- 3 tbsp all-purpose flour (or chickpea flour/rice flour for gluten-free)
- 2 tbsp cornstarch
Sauce Ingredients
- 2 cloves garlic, finely chopped
- 1 inch ginger, finely chopped
- 1–2 green chilies, finely chopped (adjust to taste)
- 2 tbsp soy sauce (gluten-free if needed)
- 2 tbsp tomato ketchup
- ¼ cup vegetable stock or water
- ¼ tsp black pepper
- ½ tsp sugar
Garnish
- 2 tbsp chopped spring onions
- Optional: toasted sesame seeds, lemon juice
Other
- 1 tsp oil (for sautéing sauce aromatics)
Instructions
- Prepare the Vegetable Mixture: Chop your vegetables or protein into small, uniform pieces for even cooking. Combine them in a bowl with all-purpose flour, cornstarch, salt, and pepper. Mix well until the mixture holds together enough to shape into small balls or patties.
- Cook the Manchurian Balls: Arrange the shaped balls on a baking tray lined with parchment paper or in an air fryer basket. Cook at medium-high heat, baking or air frying until the outsides turn golden and crisp, about 15-20 minutes, flipping halfway to ensure even cooking. This method keeps them light and crunchy without excess oil.
- Prepare the Sauce: In a pan, heat 1 teaspoon of oil and sauté the finely chopped garlic, ginger, and green chilies until fragrant. Add the soy sauce, tomato ketchup, vegetable stock or water, black pepper, and sugar. Stir and simmer the sauce until it thickens slightly and becomes glossy.
- Toss and Serve: Add the cooked Manchurian balls into the pan with the sauce. Gently toss to coat each piece with the luscious sauce evenly. Garnish with chopped spring onions, and optionally toasted sesame seeds and a squeeze of lemon juice. Serve hot for maximum flavor.
Notes
- Use fresh vegetables for the best texture and flavor.
- Don’t skip the cornstarch as it is crucial for achieving a crispy exterior.
- Cook the Manchurian balls on medium heat to avoid burning and ensure they are cooked through.
- Adjust the sauce consistency by adding stock or water gradually to avoid sogginess.
- Try air frying the balls first for a healthier, crispier result.
- Store the Manchurian balls and sauce separately to maintain texture when refrigerating leftovers.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 3 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 3 g
- Protein: 5 g
- Cholesterol: 0 mg
Keywords: Manchurian, Non-Fried Manchurian, Healthy Indo-Chinese recipe, Air fryer Manchurian, Gluten free Manchurian, Vegan Manchurian, Indo-Chinese appetizers
