Veg Manchurian Noodles
Noodles • India
How to Make Veg Manchurian Noodles (Traditional & Healthy Version)
Veg Manchurian Noodles is a beloved Indo-Chinese dish that has become a staple in Indian households and at street-side stalls across cities. This fusion recipe combines crispy vegetable Manchurian balls with stir-fried whole wheat noodles, tossed in a tangy, umami-rich sauce. The blend of flavours and textures makes it a favourite for both children and adults, bringing together the crunch of fresh vegetables and the subtle heat of Indian spices. This dish has its origins in the bustling kitchens of Kolkata, where Chinese immigrants adapted their recipes using Indian ingredients. Over the years, Veg Manchurian Noodles has found a unique place in Indian cuisine, especially during celebrations like birthdays, Diwali parties, and weekend family gatherings. It offers a satisfying, health-conscious alternative to deep-fried fast food, making it perfect for calorie-conscious eaters. The balance of protein, fiber, and vegetables makes it a wholesome meal that can be enjoyed guilt-free.
Ingredients(for 1 medium bowl (approx. 250g))
- 100g Whole wheat noodles (atta noodles)
- 1/2 cup, finely shredded Cabbage (patta gobhi)
- 1/2 cup, grated Carrot (gajar)
- 1/4 cup, finely chopped Capsicum (shimla mirch)
- 1/4 cup, chopped Spring onions (hara pyaz)
- 2 tbsp Besan (gram flour) (for binding)
- 1 tsp Ginger-garlic paste (adrak-lahsun)
- 1 tbsp Soy sauce (low sodium preferred)
- 1 tbsp Tomato ketchup (homemade if possible)
- 1, finely chopped Green chili (hari mirch) - optional
- 1/4 tsp Black pepper powder
- to taste Salt (sendha namak for fasting)
- 2 tsp Oil (cold-pressed or mustard oil)
Instructions
- 1
Boil whole wheat noodles in salted water until just cooked (al dente). Drain and toss with 1/2 tsp oil to prevent sticking.
7 minutes
Do not overcook noodles to retain texture.
- 2
In a mixing bowl, combine shredded cabbage, carrot, capsicum, and spring onions. Add besan, salt, black pepper, and half the ginger-garlic paste. Mix well to form a sticky dough.
5 minutes
Squeeze out excess water from veggies to help Manchurian balls hold shape.
- 3
Make small balls from the mixture. Pan-fry on a tawa with 1 tsp oil until golden brown on all sides. Set aside.
6 minutes
Keep the flame medium and roll balls gently for even browning.
- 4
Heat remaining oil in a kadhai. Add remaining ginger-garlic paste and green chili. Sauté for 1 minute.
1 minute
For less spice, skip green chili.
Why This Dish is Healthy
This recipe uses whole wheat atta noodles and pan-fried vegetable balls, significantly reducing unhealthy fats compared to traditional fried versions. The inclusion of fresh, unprocessed vegetables makes it nutrient-dense and ideal for those following weight management or heart-healthy diets. Low sodium soy sauce and minimal oil keep the dish light, yet flavorful, making it a wholesome choice for lunch or dinner.
Veg Manchurian Noodles is packed with fiber-rich vegetables like cabbage, carrot, and capsicum, supporting digestion and immunity. Whole wheat noodles add complex carbohydrates for sustained energy, while besan boosts protein and essential minerals like iron and magnesium. Using minimal oil and pan-frying instead of deep-frying keeps the fat content low, making this dish suitable for calorie-conscious diets. Each serving offers a balanced blend of macros: 9g protein, 54g carbs, and 12g fat, along with vitamins A, C, and B-complex.
Pro Tips
- 💡Tip 1: Use freshly chopped vegetables for the best crunch and flavor.
- 💡Tip 2: Pan-frying on a tawa with minimal oil keeps it healthy and crisp.
- 💡Tip 3: Toss noodles on high heat for authentic Indo-Chinese taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in the microwave before serving. Add a splash of water if noodles appear dry.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 360.0 kcal |
| Protein | 9.0 g |
| Carbohydrates | 54.0 g |
| Total Fat | 12.0 g |
