Healthy Baked Vegetable and Oats Manchurian

Manchurian is a chinese fast food where deep frying of the balls made of  chopped vegetables like cabbage, beans, cauliflower, carrot, capsicum etc. is involved and some corn flour and plain flour are used for binding and giving a crisp texture. Manchurian available outside may also contain some sauces and MSG that may be harmful for kids.

So I came up with a recipe which does not use deep frying, and also no corn and all purpose flour. It is my experiment and cameout very tasty and healthy. I used cabbage and capsicum but any number of vegetables can be used. Also to replace corn and all purpose flour i used rice flour and oats.

Here is the detailed step by step recipe with pics.

Ingredients:
Manchurian balls:
Finely chopped cabbage : 1 cup
Finely chopped capsicum : 1/4 cup
Finely chopped green chillies: 1
Finely chopped garlic : 1 tsp
Chilli powder:  1/2 tsp
Salt : To Taste
Rice Flour: 1.5 tbsp
Oats/Oats flour: As required(for binding the ingredients depending upon the moisture content).

For Saute:
Sliced Garlic: 2 tsps
Slit Green chillies: 2
Tomato Sauce: 2 tsps
Soya Sauce: 1 tsp

 Step 1. Partly/Semi cook all the vegetables in a microwave or steamer and finely chop them. Chopping can be easily done in a food processor.

Step 2. Add chilli powder, salt and rice flour to the chopped vegetables and blend them well.

 Step 3. Now add the required amount of oats depending on the moisture content and mix and make balls out of it.

Step 4. Preheat the oven at 180 C. Take a baking tray and grease it and line with a baking sheet/parchment paper and great it too. Now place the balls on it and brush them with a little amount of oil and place the tray in the preheated oven.

Step 5. After 5-10 min when they are partly baked in the oven take them out and brush with 1 tsp of oil again and place it back in the oven.

Step 6. Bake them until they are crisp on the outside and well cooked from inside. Baking takes sometime time compared to deep frying but they are far healthier.

Step 7. Now they are done. They can be had as it is dry also. But saute them again with some garlic, green chillies and soya sauce and tomato sauce to enhance the taste.
 Heat 1 tsp oil in a wok/khadai and saute the chopped garlic and slit green chillies. 

 Add the manchurian balls. Now add 1 tsp soya sauce and 2 tsps of tomato ketchup.Mix them well.

Healthy baked manchurian is ready to eat now. Try this recipe and let me know the feedback. Share the recipe if you like it.