High Protein Muthiya
Elevate your snack game with this High Protein Muthiya, a wholesome and nutritious Gujarati specialty crafted with a modern twist. Packed with protein-rich ingredients like quinoa, firm tofu, and besan (chickpea flour), this recipe also incorporates nutrient-dense vegetables such as grated bottle gourd, carrot, and spinach, making it a powerhouse of flavor and nutrition. Lightly spiced with ginger, green chili, turmeric, and garam masala, these steamed rolls are later sautéed to golden perfection with a aromatic tempering of mustard, cumin, and sesame seeds. Ideal for a guilt-free snack or a healthy side dish, these muthiyas are perfect when served hot with chutney or a piping cup of tea. Quick to prepare and gluten-friendly, this dish is a must-try for those looking to balance taste and health in one bite. Keywords: high protein, muthiya recipe, quinoa snacks, Gujarati cuisine, vegan-friendly, healthy Indian appetizers.
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Recipe Information
Ingredients
- 1 cup Besan (Chickpea flour)
- 0.5 cup Whole wheat flour
- 0.5 cup Quinoa
- 0.5 cup Firm tofu, crumbled
- 1 cup Grated bottle gourd (lauki)
- 0.5 cup Grated carrot
- 0.5 cup Finely chopped spinach
- 0.25 cup Yogurt
- 1 teaspoon Ginger paste
- 1 teaspoon Green chili paste
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 0.25 teaspoon Baking soda
- 1 tablespoon Lemon juice
- 1 teaspoon Sugar
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 tablespoon Sesame seeds
- 3 tablespoons Oil
- 2 tablespoons Fresh coriander, chopped
Instructions
Rinse the quinoa thoroughly under running water and cook it in a saucepan with 1 cup of water. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes until the water is absorbed and the quinoa is fluffy.
In a large mixing bowl, combine besan, whole wheat flour, crumbled tofu, cooked quinoa, grated bottle gourd, grated carrot, and chopped spinach.
Add yogurt, ginger paste, green chili paste, turmeric powder, garam masala, salt, baking soda, lemon juice, and sugar to the mixture. Mix well to form a dough. If needed, add a little water to bind the mixture together.
Divide the dough into 2-3 equal parts and shape each part into a cylindrical roll.
Place these rolls into a steamer and steam for about 15-20 minutes or until a toothpick inserted comes out clean.
Once steamed, let them cool slightly, then slice the rolls into 1/2 inch thick rounds.
In a large pan, heat oil over medium flame. Add mustard seeds, allow them to splutter. Then add cumin seeds and sesame seeds.
Add the sliced muthiyas to the pan and sauté gently until they turn golden brown on both sides.
Garnish with chopped fresh coriander and serve hot with chutney or tea.
Nutrition Facts
Calories |
1685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.8 g | 93% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 3502 mg | 152% | |
| Total Carbohydrate | 192.7 g | 70% | |
| Dietary Fiber | 29.7 g | 106% | |
| Total Sugars | 30.4 g | ||
| Protein | 71.5 g | 143% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 621 mg | 48% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 2628 mg | 56% | |
*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.
