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Aryan’s cauliflower Manchurian

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  • Egg free
  • Nut free
  • Vegan
  • Vegetarian
  • No added sugar
  • Peanut free
  • Shellfish free
  • High in dietary fibre
  • Seafood free
  • Dairy free

Aryan brings us his impressive cauliflower Manchurian. Get the kids involved in making this fried cauliflower dish the whole family will love.

  • Serves4, as a starter or light meal
  • Cook time25 minutes
  • Prep time20 minutes
Aryan’s cauliflower Manchurian with a salad dish


  • 3/4 cup (110g) plain flour
  • 1/4 cup (35g) cornflour
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • Vegetable oil, to deep-fry
  • 1 cauliflower, cut into small florets
  • 1 tbs vegetable oil, extra
  • 1 tbs ginger paste
  • 2 tsp garlic paste
  • 1/4 brown onion, finely chopped
  • 1/2 red capsicum, seeded, finely chopped
  • 4 spring onions, white and green parts separated, thinly sliced
  • 2 tbs tomato sauce
  • 2 tsp apple cider vinegar or malt vinegar
  • 2 tsp soy sauce
  • 1 tsp sriracha or chilli sauce (optional)
  • Sesame seeds, toasted, to serve

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Combine the flour, cornflour, salt and paprika in a bowl. Add 3/4 cup (185ml) water and stir to combine.
  2. Step 2

    Add enough oil to a large deep frying pan to reach 5cm up the side of the pan. Heat over medium-high heat until oil reaches 180°C (when oil is ready, a cube of bread turns golden brown in 15 secs).
  3. Step 3

    Dip cauliflower in the flour mixture to coat. Carefully add one-quarter of the cauliflower to the pan. Cook for 3-4 mins or until golden and crispy. Transfer to a plate lined with paper towel. Repeat in batches with remaining cauliflower.
  4. Step 4

    Heat extra oil in a frying pan over medium heat. Add the ginger and garlic. Stir-fry for 1 min or until aromatic. Add onion, capsicum and white parts of the spring onion. Stir-fry for 3-4 mins. Add tomato sauce, vinegar, soy sauce and sriracha or chilli sauce, if using. Stir-fry for 1 min. Add cauliflower and stir for 2-3 mins to coat. Transfer to a serving plate. Top with sesame seeds and green parts of spring onion to serve.

    Add some salad

    To make this dish a meal, serve it with a salad of chopped cucumber, sliced celery and torn mint leaves.

    Aryan’s stir-fry tips

    Go for it

    “Don’t be afraid of making this dish – it gets easier once you start. Make sure you have a parent there to help, but most of all have lots of fun and enjoy the process.”

    Twist it your way

    “Swap the capsicum for any other veggies you prefer, and you can even add tofu pieces to the dish. Instead of garnishing with spring onion, use your favourite fresh herbs.”

    Turn up the heat

    “If you like spicy food, add green chillies or jalapeños with the tomato sauce in step 4.”

Nutrition Information

Per Serve

Energy: 1457kJ/349 Cals (17%)

Protein: 6g (12%)

Fat: 20g (29%)

Sat fat: 2g (8%)

Carb: 34g (11%)

Sugar: 7g (8%)

Fibre: 5g (17%)

Sodium: 594mg (30%)