Healthy High Protein Manchurian

Ingredients

• 1 cup Cabbage (finely chopped)
• 2 pieces Green Chilies (finely chopped, adjust to taste)
• 1 large Onion (roughly chopped)
• 100 g Paneer (cut into small cubes)
• 2 tablespoons Coriander Leaves (fresh, finely chopped)
• 1/2 cup Oats (ground into fine powder in a blender)
• 1/2 teaspoon Cumin Seeds (optional, toasted)
• 1/2 teaspoon Salt (or to taste)
• 1 teaspoon Regane Seasoning (Indian spice blend, optional)
• 1/4 teaspoon Turmeric Powder (for colour)
• 2 tablespoons Oil (vegetable or canola oil, for frying)
• 1 teaspoon Ginger‑Garlic Paste (or minced fresh ginger and garlic)
• 1/2 large Bell Pepper (cut into bite‑size pieces)
• 5 pieces Baby Corn (cut into halves)
• 5 pieces Mushrooms (sliced)
• 1 tablespoon Soy Sauce (low‑sodium preferred)
• 2 tablespoons Homemade Tomato Sauce (smooth, no added sugar)
• 1/4 cup Water (plus extra for thickening)
• 1 tablespoon Spring Onion (chopped for garnish)
• 1 tablespoon Coriander Leaves (garnish) (chopped)

Instructions

1. Prepare Vegetables & Paneer

   Rough‑chop the cabbage, slice the green chilies, roughly chop the large onion, cut paneer into small cubes and finely chop the coriander leaves. Set aside in a mixing bowl.

   Time: PT5M

2. Make Oat Flour

   Place 1/2 cup oats in a blender and pulse until a fine powder forms. Transfer to the bowl with the vegetables.

   Time: PT3M

3. Season and Form Protein Balls

   Add cumin seeds, salt, Regane seasoning and turmeric to the bowl. Mix thoroughly, then take handfuls and roll into firm balls about the size of a walnut.

   Time: PT7M

4. Dry‑Fry the Protein Balls

   Heat 1 tbsp oil in the skillet over medium heat. Place the balls and cook 2‑3 minutes each side until lightly golden. Remove and set aside.

   Time: PT5M

   Temperature: medium heat

5. Sauté Aromatics

   Add remaining oil to the pan, then stir‑in ginger‑garlic paste and a pinch of chopped green chilies. Fry for 30 seconds until fragrant.

   Time: PT1M

   Temperature: medium heat

6. Stir‑Fry Vegetables

   Add the chopped onion, bell pepper, baby corn and mushrooms. Stir‑fry for 7‑8 minutes until vegetables are just tender but still crisp.

   Time: PT8M

   Temperature: medium‑high heat

7. Create the Sauce

   Stir in soy sauce and homemade tomato sauce. Mix oat powder with a little water to make a slurry, then pour into the pan along with an extra 2 tbsp water. Cook 3‑4 minutes until the sauce thickens.

   Time: PT5M

   Temperature: medium heat

8. Combine Balls with Sauce

   Return the fried protein balls to the skillet, toss gently to coat, and cook an additional 2‑3 minutes so the balls absorb the flavors.

   Time: PT3M

   Temperature: medium heat

9. Garnish and Serve

   Sprinkle chopped spring onion and fresh coriander over the dish. Serve hot.

   Time: PT1M

Nutrition Facts

Calories

393

Protein

23 g

Carbohydrates

33 g

Fat

18 g

Fiber

8 g

Ingredient Substitutions

• Instead of Cabbage: Shredded lettuce, Napa cabbage
• Instead of Green Chilies: Red chili flakes, Jalapeño
• Instead of Onion: Shallots
• Instead of Paneer: Firm tofu
• Instead of Coriander Leaves: Parsley
• Instead of Oats: Almond flour, Wheat flour (if not gluten‑free)
• Instead of Cumin Seeds: Ground cumin
• Instead of Regane Seasoning: Garam masala
• Instead of Oil: Peanut oil, Sunflower oil
• Instead of Ginger‑Garlic Paste: Fresh ginger and garlic minced separately
• Instead of Bell Pepper: Red capsicum, Green capsicum
• Instead of Baby Corn: Corn kernels
• Instead of Mushrooms: Button mushrooms, Shiitake
• Instead of Soy Sauce: Tamari
• Instead of Homemade Tomato Sauce: Ketchup (reduced sugar)
• Instead of Spring Onion: Chives

Equipment Needed

• Food Chopper or Knife
• Blender or Mixer Jar
• Non‑stick Skillet or Wok
• Spatula or Wooden Spoon
• Mixing Bowl
• Measuring Spoons/Cups (optional)
• Serving Plate
• Cutting Board
• Grater (optional for paneer) (optional)

Critical Steps — Do Not Skip

• Shaping the protein balls so they hold together
• Ensuring the sauce reaches a thick but pourable consistency
• Cooking the vegetables just until crisp‑tender to avoid sogginess

Chef Tips from the Video

• Use firm paneer and press out excess moisture before cubing
• Add a pinch of sugar or a dash of honey to balance the acidity of the tomato sauce
• For extra crunch, toast the cumin seeds before adding

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days

Freezer: Freeze the cooked balls separately for up to 1 month; reheat before adding to sauce

Room temperature: Do not keep at room temperature beyond 2 hours

Make-Ahead Tips

• Grind the oats into powder a day ahead and store in a sealed jar
• Shape the protein balls, place on a tray, cover and refrigerate; they can be frozen raw
• Prepare the tomato sauce and soy‑sauce mixture in advance