Light Tofu Manchurian – Vegan Chinese Recipe

Light Tofu Manchurian : is an extremely easy, delicious and healthy way of cooking tofu in a sweet-spicy Chinese sauce. The recipe is extremely light.

Tofu Manchurian

Tofu Manchurian

Hi Everyone, Happy Monday and what a way to start it with!

I’m so excited and wanted to share with you’ll, that now I’ve become a part of the #MeatlessMonday campaign bloggers. 

Meatless Monday is an international campaign that encourages people to not eat meat on Mondays to improve their health and the health of the planet, as we all believe that Monday is the perfect day to make small, positive changes.

I’ve been practicing a non-meat monday rule for so many years, that the moment I heard of this campaign, I’ve been wanting to be a part of it.

My reason to go #meatless was that we ended up eating so much meat, sweets, heavy and other rich food over the weekend, that it was natural and easy on tummy to have light, simple and more greens in our Monday meal.

Light tofu manchurian

Light Tofu Manchurian

To begin my meatlessmonday blog campaign, I’m sharing the recipe of Light Tofu Manchurian. As the name suggests, it’s light but definitely tasty.

Manchurian, is a popular or I can say the insanely famous recipe that’s available in any given Chinese restaurant in India.

(Chinese restaurant in India bears very little resemblance to the traditional Chinese cuisine, it’s more of Chinese ingredients with Indian taste).

It’s usually made with boneless chicken or ground chicken, mixed with spices, cornstarch and deep fried to make it crispy and served with a special sauce.

However, I wanted to make it lighter and off-course without any meat. So, I’m using extra firm tofu along with lighter ingredients for this particular version.

Chinese Manchurian

Tofu Manchurian

This recipe doesn’t need any deep frying, as we are lightly sauteing the tofu over medium heat.

Now, you can make the sauce thick or thin depending on your taste. I’ve kept the sauce slightly thick with a sweet and tangy variation.

Here’s the recipe for you to enjoy with steamed rice or noodles or you can use any gluten-free grain too.

I’m Linking it to my friend’s ‘Meat Free Mondays‘ – where you can find some yummy meatfree recipes.
You can visit my #meatlessmonday recipes by clicking here



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Stir-Fry Sesame Chicken (Healthy and Light): extremely delicious and popular Chinese recipe made healthier and easier. It can be enjoyed with any grain or noodle and makes a great #mealprep

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How To Make Momos At Home (Dumpling/ Pierogi/ Gyoza + TIPS)

How To Make Momos At Home: easy and simple method to make your favorite momos/dumpling at home from scratch including the cover and filling.

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As always, I Looove when you try my recipes and send me pictures & feedback.

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Yield: 4 People

Light Tofu Manchurian

an extremely easy, delicious and healthy way of cooking tofu in a sweet-spicy Chinese sauce. The recipe is extremely light.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 1 Packet Extra Firm Tofu (12.oz) – Cut into thick bite size pieces
  • 1 Tsp Fresh Garlic – Crushed
  • 1 Tsp Fresh Ginger – Shredded
  • 1 Large White Onion – Chopped into small pieces
  • 1 Medium Green Bell Pepper – Chopped into bite size pieces
  • ½ Cup Green Onion - Chopped into small pieces – OPTIONAL
  • 1 Tbsp Sesame Seeds – For Decoration
  • 4 Tbsp Olive Oil – For cooking

For Sauce:

  • 3 Tbsp Soy Sauce – I’m using lighter version (less salt)
  • 1 Tbsp Chili Sauce
  • 1 Tbsp White Vinegar
  • ¼ Tsp Honey – You can use sugar or any sugar substitute
  • 1 Tsp Cornstarch - Dissolved in 3 Tbsp water - Optional
  • Pinch of Pepper
  • Salt – As per taste


  1. In a large pan, add 2 tbsp oil and let it heat for a minute
  2. Add chopped tofu and let it cook for 2minutes or till golden brown.
  3. Turn the tofu to the other side and cook till golden brown.
  4. Once, the tofu is evenly brown on both the sides, turn off the heat and transfer the tofu to a kitchen towel (to absorb any oil).
  5. Heat the pan again with 2 tbsp oil.
  6. Now add, ginger, garlic and saute for 2 minutes.
  7. Add, onions, saute for another minute.
  8. Once the onions are slightly pink in color, add chopped bell pepper, green onions and saute everything over high heat for 2 minutes.
  9. Now add, the sauce ingredients, reduce the heat to low and let it cook for 2 minutes.
  10. Add, cooked tofu, cornstarch to this sauce and stir everything together for a minute and turn off the heat.
  11. Transfer to a serving dish and sprinkle with sesame seed.
  12. Serve with choice of grain

Nutrition Information



Serving Size


Amount Per ServingCalories 200 Total Fat 16g Saturated Fat 2g Trans Fat 0g Unsaturated Fat 13g Cholesterol 0mg Sodium 250mg Carbohydrates 12g Fiber 2g Sugar 6g Protein 5g

4 Replies to "Light Tofu Manchurian - Vegan Chinese Recipe"

  • comment-avatar
    Jacqueline Meldrum August 31, 2015 (8:10 pm)

    That looks seriously tasty Molly. Thanks for submitting it to Meat Free Mondays. The roundup is now live. Pinned!

    • comment-avatar
      Molly Kumar August 31, 2015 (10:15 pm)

      Thanks Jacqueline, so glad you liked it 🙂

  • comment-avatar
    shrinithyaa July 6, 2015 (6:28 pm)

    hi this is a wow dish of tofu…. lip smacking photos … gonna try this soon…thanks ..

    • comment-avatar
      Molly Kumar July 7, 2015 (5:32 am)

      Thanks Srinithyaa – Would love to hear back from you about it 🙂

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