Baked Cauliflower Manchurian

Baked Cauliflower Manchurian
Fat 19% Carbs 67% Protein 14%
Percent Calories

1 serving of baked cauliflower manchurian contains 333 Calories. The macronutrient breakdown is 67% carbs, 19% fat, and 14% protein. This is a good source of protein (21% of your Daily Value), fiber (35% of your Daily Value), and potassium (19% of your Daily Value).

4 servings
Prep Time
20 minutes
Cook Time
25 minutes



  1. Melt the baked cauliflower: Chop cauliflower into flowerets and set aside. Stir flour and ground flax seeds together in medium bowl. Whisk in milk and 1/4 of the soy sauce. Allow to sit for about 10 minutes, adding a little more milk if it seems too thick to evenly coat cauliflower.
  2. Preheat oven to 400°F and lightly oil a baking sheet. Stir panko breadcrumbs, 1/2 of black pepper and cayenne together in medium bowl.
  3. Dip each cauliflower floret into flour-milk batter and roll to coat, shaking off any excess batter. Transfer to panko breadcrumb mixture and gently roll to coat. Place on prepared baking sheet. Lightly spray with oil using a mister or cooking spray. Bake until fork-tender and lightly browned, 20-25 minutes.
  4. In the meantime, make the Manchurian Gravy: While cauliflower bakes, place oil in medium saucepan over medium heat. Add white parts of chopped scallions, minced garlic & ginger, diced celery and diced serrano pepper. Sauté until fragrant, about 1 minute. Add broth, remaining soy sauce, tomato paste, agave or maple syrup, rice vinegar, chili paste and remaining black pepper. Allow to simmer for 10 minutes, stirring occasionally.
  5. Stir chilled water and cornstarch together in small bowl. Add to gravy mixture and stir to incorporate. Allow to simmer for about another minute, just until mixture thickens. Stir in scallion greens and cilantro. Serve: Divide cauliflower onto plates or bowls and top with gravy. Serve immediately.

Nutrition Facts

For 1 serving of baked cauliflower manchurian (443g)

Nutrient Value %DV
Calories 333
Fats 7g 9%
Saturated fats 1g 3%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 1110mg 48%
Carbs 58g 21%
Net carbs 48g
Fiber 10g 35%
Sugar 8g
Protein 12g
Calcium 140mg 14%
Iron 3mg 35%
Potassium 903mg 19%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 3μg
Beta carotene 266μg
Caffeine 0mg
Choline 87mg 16%
Copper 0.3mg 30%
Fluoride 2μg
Folate (B9) 121μg 30%
Lycopene 2301μg
Magnesium 101mg 24%
Manganese 2mg 89%
Niacin 3mg 20%
Pantothenic acid 1mg 26%
Phosphorus 244mg 35%
Retinol 0μg
Riboflavin (B2) 0.2mg 17%
Selenium 21μg 39%
Theobromine 0mg
Thiamine 0.3mg 22%
Vitamin A IU 451IU
Vitamin A 27μg 3%
Vitamin B12 0μg 0%
Vitamin B6 0.5mg 37%
Vitamin C 83mg 93%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 11%
Vitamin K 64μg 53%
Zinc 2mg 16%
Sugar 8g
Sucrose 3g
Glucose 3g
Fructose 2g
Lactose 0g
Maltose 0g
Galactose 0.1g
Starch 17g
Saturated fats 1g 3%
Monounsaturated fats 3g
Polyunsaturated fats 2g
Trans fats 0g
Fatty Acids
Total omega 3 0.1g
Total omega 6 0.5g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.4g
Arginine 0.5g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 2g
Glycine 0.4g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 0.3g
Leucine 1g
Lysine 0.5g
Methionine 0.1g
Phenylalanine 0.4g
Proline 1g
Serine 0.4g
Threonine 0.3g
Tryptophan 0.1g
Tyrosine 0.2g
Valine 0.4g

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