Vegan Cauliflower Manchurian Lettuce Wraps

Crispy baked cauliflower tossed in a spicy and tangy Manchurian sauce, served in refreshing lettuce wraps with crunchy peanuts. A light and flavorful appetizer or snack perfect for any occasion.

Prep Time

15 minutes

Total Time

45 minutes

Calories

420 kcal

Difficulty

Easy

Equipment

3 items

Cost

£1.20/serving

Season:

🌸 Spring•☀️ Summer

Meal Type:

Lunch•Snack•Appetiser

Cuisine:

Cooking Style:

Dietary:

Mood:

Ingredients

Servings

1medium headCauliflower florets(Cut into bite-sized pieces)

£1.50

0.5cupAll-purpose flour(Can substitute with gluten-free flour blend)

£0.10

0.3cupCornstarch(For extra crispiness)

£0.15

1teaspoonGarlic powder

£0.05

0.5teaspoonGinger powder

£0.10

0.5teaspoonSalt(To taste)

£0.01

0.3teaspoonBlack pepper(To taste)

£0.03

0.5cupWater(Approximately, adjust to batter consistency)

2tablespoonsOil(For drizzling)

£0.08

1tablespoonVegetable oil(For cooking sauce)

£0.04

2clovesGarlic(Minced)

£0.05

1inchGinger(Minced)

£0.10

1Green chilies(Finely chopped, adjust to your spice preference)

£0.20

2Spring onions(Finely chopped, use both white and green parts, divided)

£0.30

3tablespoonsSoy sauce(Use low-sodium or tamari for gluten-free)

£0.20

1tablespoonRice vinegar

£0.12

2tablespoonsTomato ketchup

£0.10

1tablespoonChili sauce(Adjust to your spice preference (Sriracha or sambal oelek))

£0.15

1teaspoonSugar

£0.01

1teaspoonCornstarch(Mixed with 2 tablespoons of water (slurry))

£0.15

1headLettuce leaves(Butter lettuce or iceberg lettuce work well)

£1.00

0.3cupPeanuts(Chopped, for garnish)

£0.35

Total Cost

£4.79

£1.20 per serving

Instructions

1.
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2.
In a large bowl, whisk together all-purpose flour, cornstarch, garlic powder, ginger powder, salt, and black pepper.
3.
Gradually add water to the dry ingredients, whisking until you have a smooth batter. It should be the consistency of pancake batter.
4.
Dip each cauliflower floret into the batter, ensuring it's evenly coated. Place the coated florets on the prepared baking sheet.
5.
Drizzle the cauliflower florets with oil.
6.
Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
7.
While the cauliflower is baking, prepare the Manchurian sauce: Heat vegetable oil in a large skillet or wok over medium heat.
8.
Add minced garlic, ginger, and green chilies. Sauté for about 1 minute until fragrant.
9.
Add the white parts of the chopped spring onions and sauté for another minute.
10.
Pour in soy sauce, rice vinegar, tomato ketchup, chili sauce, and sugar. Bring to a simmer.
11.
Add the cornstarch slurry (cornstarch mixed with water) to the sauce and stir continuously until the sauce thickens.
12.
Once the cauliflower is baked, add it to the skillet with the Manchurian sauce. Toss gently to coat the cauliflower evenly.
13.
Remove from heat.
14.
To assemble the lettuce wraps: Fill each lettuce leaf with the cauliflower Manchurian mixture. Garnish with chopped peanuts and the green parts of the spring onions.
15.
Serve immediately and enjoy!

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My Notes

Nutrition Information

Nutrition per serving (350g)

420 kcal / 1757 kJ

Carbs

43g

17% of RDA

Fat

23g

33% of RDA

Protein

13g

26% of RDA

Detailed Breakdown

Fibre

8 g

27% of RDA

Sugar

11 g

12% of RDA

Sodium

1350 mg

59% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

For extra crispy cauliflower, you can double-fry it in an air fryer after baking.

Adjust the amount of green chilies and chili sauce to your preferred spice level.

You can add other vegetables to the sauce, such as chopped bell peppers or carrots.

If the sauce becomes too thick, add a splash of water to thin it out.

Make sure your pan is hot before adding the sauce ingredients to prevent sticking.

Cooking Equipment

Oven

Baking Sheet

Large Skillet or Wok

Wine Pairings

No wine pairing suggestions available for this recipe.

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Chef's Tips

For extra crispy cauliflower, you can double-fry it in an air fryer after baking.

Adjust the amount of green chilies and chili sauce to your preferred spice level.

You can add other vegetables to the sauce, such as chopped bell peppers or carrots.

If the sauce becomes too thick, add a splash of water to thin it out.

Make sure your pan is hot before adding the sauce ingredients to prevent sticking.

Vegan Cauliflower Manchurian Lettuce Wraps

Ingredients

Instructions