⏱ 45 min totalBaked Cauliflower Manchurian
Per 1 serving · 424 g · 23 ingredients
of a 2,000 cal day
- Protein15g15% of calories
- Carbs64g66% of calories
- Fat8.4g19% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Baked Cauliflower Manchurian (424 g) has 375 calories, with 15 g of protein, 64 g of carbohydrates and 8.4 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (29% DV), dietary fiber (36% DV) and Vitamin C (86% DV). Keep an eye on sodium, which provides 69% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber36%
- Vitamin C86%
- Vitamin K55%
- Thiamine46%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Vitamin E11%
- Choline17%
- Calcium19%
- Zinc18%
Watch
20%+ of the daily value
- Sodium69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray
¼ cup Whole wheat flour
½ tbsp, ground Flaxseed
¼ cup Almond milk
1 tbsp Tamari soy sauce
¼ cup Breadcrumbs
⅛ tsp Black pepper
¼ pinch Cayenne pepper
¼ head medium Cauliflower
¼ tbsp Canola oil
1 medium Scallions
½ cloves, minced Garlic
½ tsp Ginger root
½ stalk, medium Celery
¼ pepper Serrano pepper
¼ cup Vegetable broth
½ tbsp Tomato paste
¼ tbsp Maple syrup
½ tsp Rice wine vinegar
¼ tsp Sriracha- 🥄1 tbsp Water
½ tbsp Cornstarch
½ tbsp Cilantro
Directions
- 1
Heat the oven to 400° and lightly coat a rimmed baking sheet with cooking spray.
- 2
To make the batter, whisk the wheat flour and ground flaxseed together in a medium bowl. Gradually whisk in the almond milk and one-fourth of the soy sauce until smooth. Let stand for about 10 minutes. If needed, add a splash more milk if the batter is too thick to coat the cauliflower evenly.
- 3
In a separate bowl, combine the breadcrumbs, half of the black pepper, and the cayenne.
- 4
Dip each cauliflower floret in the batter, letting excess drip off, then roll in the breadcrumb mixture to coat. Arrange on the prepared sheet and mist lightly with cooking spray. Bake until fork-tender and lightly browned, 20 to 25 minutes.
- 5
To make the Manchurian gravy, heat the vegetable oil in a saucepan over medium heat. Add the scallion whites, garlic, ginger, celery, and serrano, and cook until fragrant, about 1 minute. Stir in the broth, remaining soy sauce, tomato paste, maple syrup, rice vinegar, sriracha, and the remaining black pepper. Simmer, stirring occasionally, for about 10 minutes, adding more broth if needed for consistency.
- 6
Stir the water and cornstarch together, then whisk into the gravy and cook until slightly thickened, about 1 minute. Off heat, stir in the scallion greens and cilantro. Serve the baked cauliflower topped with the hot gravy.
Vitamins & minerals
Amounts for 1 serving (424 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 24 μg | 3% |
| Vitamin C | 78 mg | 86% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 65 μg | 55% |
| Thiamine | 1 mg | 46% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 151 μg | 38% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 94 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 186 mg | 19% |
| Iron | 4 mg | 53% |
| Potassium | 939 mg | 20% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 285 mg | 41% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 94% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 266 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,301 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 33 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 375 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Baked Cauliflower Manchurian?
One serving of Baked Cauliflower Manchurian (1 serving) has 375 calories, which works out to 88 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Baked Cauliflower Manchurian high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Cauliflower Manchurian keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Cauliflower Manchurian?
1578 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked Cauliflower Manchurian?
9.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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