High Protein Handvo
Discover the perfect blend of nutrition and flavor with this **High Protein Handvo**, a baked savory cake that's as wholesome as it is delicious. Made from a unique combination of rice and protein-packed lentils like chana dal, toor dal, moong dal, and urad dal, this recipe is elevated with the addition of fresh zucchini, aromatic fenugreek leaves, and a medley of bold Indian spices. With a crispy golden crust and a soft, fluffy interior, this dish delivers a hearty yet healthy experience. The traditional tempering of mustard seeds, sesame seeds, and curry leaves adds a burst of texture and irresistible aroma. Ideal as a light meal, snack, or appetizer, serve this gluten-free and protein-rich delicacy with a side of tangy chutney or creamy yogurt for a satisfying treat. Perfect for those seeking nutrient-dense recipes that don’t compromise on taste!
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Recipe Information
Ingredients
- 0.5 cup rice
- 0.25 cup chana dal (split chickpeas)
- 0.25 cup toor dal (split pigeon peas)
- 0.25 cup moong dal (split green gram)
- 0.25 cup urad dal (split black gram)
- 1 medium zucchini, grated
- 0.5 cup fenugreek leaves, chopped
- 1 tablespoon ginger, minced
- 2 medium green chilies, finely chopped
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 0.25 teaspoon asafoetida (hing)
- 0.5 teaspoon baking soda
- 1 tablespoon fresh lemon juice
- 1 teaspoon salt
- 2 tablespoon oil
- 1 teaspoon mustard seeds
- 1 tablespoon sesame seeds
- 10 leaves curry leaves
- 1.5 cup water
Instructions
Rinse the rice and dals together in a bowl under running water 2-3 times or until the water runs clear.
Soak the rice and dals mixture in enough water for 4-6 hours or overnight.
Drain the soaked rice and dals, and grind them into a coarse paste adding about 1.5 cups of water. The consistency should be similar to pancake batter.
Transfer the batter to a mixing bowl. Add the grated zucchini, fenugreek leaves, minced ginger, chopped green chilies, turmeric powder, red chili powder, asafoetida, and salt. Mix well to combine.
Let the batter rest for about 10 minutes. Preheat your oven to 180°C (350°F). Grease a round baking dish or springform pan for baking.
Just before baking, add the baking soda and lemon juice to the batter. Mix gently until everything is well incorporated.
In a small pan, heat the oil over medium heat. Add mustard seeds, and allow them to crackle. Add sesame seeds and curry leaves, and stir for another 30 seconds.
Pour this tempering (tadka) over the batter and mix gently to evenly distribute.
Pour the batter into the prepared baking dish and smooth the top with a spatula.
Bake in the preheated oven for 35-40 minutes or until a toothpick inserted into the center comes out clean and the top is golden brown.
Remove from the oven and let it cool slightly before slicing and serving.
Serve the High Protein Handvo warm or at room temperature with chutney or yogurt.
Nutrition Facts
Calories |
1205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.1 g | 53% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3277 mg | 142% | |
| Total Carbohydrate | 163.5 g | 59% | |
| Dietary Fiber | 39.5 g | 141% | |
| Total Sugars | 16.0 g | ||
| Protein | 55.2 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 500 mg | 38% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 3448 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
