High‑Protein Veg Manchurian – 45-Minute Recipe
A protein‑rich vegetarian Indo‑Chinese dish that combines crunchy vegetables and soy chunks, all coated in a tangy coconut‑based sauce. The bright flavors of garlic, ginger, and chilli make it a satisfying, quick dinner for health‑conscious eaters.
Recipe by Vaishali Garg | Nutritionist· Structured by ReelsMeals
From: Instagram(view original)
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Prep Time
Cook Time
Servings
Ingredients
- for greasing pan oil
- spring onions, to taste
Manchurian Balls
- 2 1/10 oz soy chunks
- 11 oz cabbage
- 3 1/2 oz carrot
- 3 1/2 oz onion
- 1 tbsp coconut aminos
- 1/2 tsp dark soy sauce
- 1 tbsp garlic
- black pepper, to taste
- red chilli sauce, to taste
- salt, to taste
- 2 tbsp rice flour
- 2 tbsp potato starch
Manchurian Sauce
- 1 tbsp garlic
- 1/2 tbsp ginger
- onion, to taste
- capsicum, to taste
- coconut aminos, to taste
- a little soy sauce
- red chilli sauce, to taste
- water, to taste
- potato starch slurry, to taste
Instructions
- 1Soak 60 g soy chunks in boiling water for 15 minutes; drain, squeeze out excess water, rinse 2–3 times, then finely chop or mince.
- 2In a large mixing bowl combine the chopped soy chunks with 300 g finely chopped cabbage, 100 g finely chopped carrot, and 100 g finely chopped onion (about 500 g total vegetables).
- 3Add 1–2 tbsp coconut aminos, 0.5–1 tsp dark soy sauce, 1 tbsp minced garlic, black pepper, red chilli sauce, and salt to taste; mix well.
- 4Stir in 2 tbsp rice flour and 2 tbsp potato starch until the mixture holds together; if it feels too wet, squeeze out additional moisture.
- 5Shape the mixture into small balls (about 2 cm in diameter).
- 6Heat a lightly greased pan over medium heat, add a thin layer of oil, and cook the balls, turning occasionally, until they are golden brown and cooked through, about 5–7 minutes. Set aside.
- 7For the sauce, heat a clean pan over medium heat, add a little oil, and sauté 1 tbsp minced garlic, 0.5–1 tbsp minced ginger, chopped onion (to taste), and chopped capsicum (to taste) until fragrant, about 2 minutes.
- 8Stir in coconut aminos (to taste), a splash of soy sauce, red chilli sauce (to taste), and enough water to create a thin sauce base.
- 9Add the potato starch slurry (made with water) gradually, stirring continuously, and cook until the sauce thickens slightly, about 2 minutes.
- 10Turn off the heat, add the cooked Manchurian balls to the sauce, and toss gently to coat evenly.
- 11Garnish with chopped spring onions and serve hot.
Helpful tips while cooking
AI-assisted notes grounded in this recipe's ingredients, timings, and method—not additional creator instructions.
Drain soy chunks well
After soaking, squeeze out excess water before chopping.
Adjust moisture before shaping
If the ball mixture feels too wet, squeeze out additional moisture before forming balls.
Turn balls while pan‑frying
Cook the balls 5–7 minutes, turning occasionally, until golden brown and cooked through.
Add starch slurry gradually
Stir the potato starch slurry in slowly while the sauce simmers.
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Cooking context
45 min estimated total time for 4 servings.
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Frequently asked questions
- How long does it take to make High‑Protein Veg Manchurian?
- About 45 minutes in total: 30 minutes of prep and 15 minutes of cooking.
- How many servings does this High‑Protein Veg Manchurian recipe make?
- This recipe makes 4 servings as written; ingredient quantities on this page can be scaled.
- Where does this High‑Protein Veg Manchurian recipe come from?
- It was shared by Vaishali Garg | Nutritionist on instagram.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.