Baked Cauliflower Manchurian⏱ 45 min total

Baked Cauliflower Manchurian

Per 1 serving · 424 g · 23 ingredients

Calories
375
19%
of a 2,000 cal day
  • Protein
    15g
    15% of calories
  • Carbs
    64g
    66% of calories
  • Fat
    8.4g
    19% of calories
Portion
  • ✓ 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.

Per 100 g
88cal
low energy density
Protein per 100 cal
3.9g
Net carbs
54g
carbs minus fiber
Fiber
10g
9.7 g sugar

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.

Directions

Prep 20 minCook 25 min
  1. 1

    Heat the oven to 400° and lightly coat a rimmed baking sheet with cooking spray.

  2. 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. 3

    In a separate bowl, combine the breadcrumbs, half of the black pepper, and the cayenne.

  4. 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. 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. 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

NutrientAmount% Daily Value
Vitamin A24 μg
3%
Vitamin C78 mg
86%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K65 μg
55%
Thiamine1 mg
46%
Riboflavin (B2)0.3 mg
26%
Niacin5 mg
33%
Vitamin B60.5 mg
36%
Folate (B9)151 μg
38%
Vitamin B120.1 μg
4%
Pantothenic acid1 mg
30%
Choline94 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium186 mg
19%
Iron4 mg
53%
Potassium939 mg
20%
Magnesium108 mg
26%
Phosphorus285 mg
41%
Zinc2 mg
18%
Copper0.4 mg
42%
Manganese2 mg
94%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene3 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene266 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose3 g—
Galactose0.1 g—
Glucose3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene2,301 μg—
Lysine1 g—
Maltose1 g—
Methionine0.2 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch33 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 375 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 71min
    Walking (3.5 mph)
  • 45min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 53min
    Swimming 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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