Low fat Soya veg Manchurian | How to make Low fat Soya veg Manchurian

By Jagruti D  |  11th Dec 2015  |  
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  • Low fat Soya veg Manchurian, How to make Low fat Soya veg Manchurian
Low fat Soya veg Manchurianby Jagruti D
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Video for key ingredients

  • Homemade Vegetable Stock

About Low fat Soya veg Manchurian Recipe

I love to add lots of protein in my cooking, so came up with the idea of adding soya in this dish. Just dig into this most popular indo chinese delight, and enjoy healthy and flavourful dish !

Low fat Soya veg Manchurian

Ingredients to make Low fat Soya veg Manchurian

  • Soya Veg Balls :-
  • 200 g soya granules
  • 150 g white cabbage
  • 150 g cauliflower florets
  • 3-4 medium carrots
  • 2-3 spring onions
  • 1 big green capsicum
  • 100 g green beans
  • 4-5 green chillies
  • 2 tbsp chopped ginger
  • 4-5 cloves garlic
  • 5-6 tbsp. wholemeal plain flour or plain flour
  • 3-4 tbsp. corn starch
  • salt to taste
  • Pinch of freshly ground black pepper powder
  • Manchurian sauce :-
  • 2 big red onions
  • 4-5 garlic cloves
  • 2" fresh root ginger
  • 3-4 green chillies
  • 5-6 tbsp. white parts of spring onion
  • 3 tbsp dark soy sauce
  • 3 tbsp chilli sauce
  • 2 tbsp tomato ketchup
  • 2 tbsp sweet chilli sauce
  • 4 tbsp sesame oil

How to make Low fat Soya veg Manchurian

  1. Making soya and Veg Balls :-
  2. Wash soya granules with the water, discard the water. Place in a pressure cooker with 200-250 ml water and let it cook till 3 whistle. Transfer the cooked soya granules and strain the water. Do not discard the water.
  3. Let it cool completely and once again squeeze as much water you can. Now was and pat dry all the vegetables. Roughly chop them.
  4. Place them into vegetable chopper or food processor with onion, chillies, garlic and ginger and mince them. Do not make puree, but same size as soya granules. Transfer into another bowl and again squeeze as much water you can.
  5. Do not discard the water. Now add minced vegetable into another bowl, add both flours and salt and pepper. Mix everything gently and form a dough and shape this dough into small balls.
  6. Heat Paniyaram pan, add few drops of oil into each cavity ( whole ) and put balls into each whole. Keep heat low to medium, keep turning them and very close eye on them. Cook them for 6-8 minutes till nice and golden brown and crispy.
  7. Leave it aside for later use.
  8. Making Manchurian sauce :-
  9. Once again use food processor to chop onion, garlic , ginger and chillies. Mix soy, red chilli, sweet chilli sauce and ketchup in a bowl. Heat the oil in a wok or kadai, add chopped onion mixture.
  10. saute for few minutes, and add white parts of spring onion. Add the red chilli powder, cumin and coriander powder and immediately add soy sauce mix. Stir this mixture for few minutes and add vegetable stock.
  11. Simmer this mixture for 2-3 minutes, or starts to bubble on the sides add cornstarch mix. Keep stirring and mixing and cook for 4-5 minutes, if mixtures gets thicken add hot water. Now add salt and black pepper powder.
  12. Keep stirring add vinegar and switch off the heat. Add soya and veg balls and keep them in for 2 minutes. Garnish with the spring onion greens and serve immediately with fried rice or noodles.

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