Low Sodium Muthiya
Delight in the flavors of traditional Gujarati cuisine with this healthy and flavorful Low Sodium Muthiya recipe! Perfect for those watching their sodium intake, this savory snack combines nutrient-rich ingredients like whole wheat flour, gram flour, grated bottle gourd, and spinach to create a dough that's steamed to tender perfection. Enhanced with aromatic spices like cumin seeds, ginger paste, turmeric, and sesame seeds, these soft dumpling-like rolls are lightly stir-fried for a delightful crunch. Garnished with fresh coriander and a zesty hint of lemon juice, Low Sodium Muthiya is an irresistible snack or side dish that's as light as it is satisfying. Ready in under an hour, it pairs beautifully with tea or your favorite chutney for a guilt-free indulgence that’s packed with wholesome goodness!
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Recipe Information
Ingredients
- 1 cup Whole wheat flour
- 0.5 cup Gram flour (Besan)
- 1 cup Grated bottle gourd (Lauki)
- 0.5 cup Finely chopped spinach
- 2 tablespoons Yogurt
- 1 teaspoon Ginger paste
- 1 teaspoon Green chili paste
- 0.25 teaspoon Turmeric powder
- 0.25 teaspoon Baking soda
- 1 teaspoon Cumin seeds
- 1 tablespoon Sesame seeds
- 1 tablespoon Lemon juice
- 2 tablespoons Oil
- 2 tablespoons Coriander leaves
- as needed Water
Instructions
In a large bowl, combine whole wheat flour, gram flour, grated bottle gourd, and chopped spinach.
Add yogurt, ginger paste, green chili paste, turmeric powder, lemon juice, and a pinch of baking soda to the mixture.
Mix everything thoroughly, adding a little water if necessary, to form a soft dough.
Divide the dough into equal portions. Roll each portion into cylindrical shapes of about 5 inches in length.
Prepare a steamer. Place the Muthiyas in the steamer basket, ensuring they do not touch each other.
Steam the Muthiyas for about 15-18 minutes on medium heat until cooked through. Insert a toothpick to check for doneness; it should come out clean.
Remove the Muthiyas from the steamer and let them cool slightly. Cut them into round slices.
In a pan, heat oil over medium heat. Add cumin seeds and sesame seeds and allow them to splutter.
Add the sliced Muthiyas to the pan and gently stir-fry them to get a slightly crispy exterior.
Garnish with chopped coriander leaves and serve warm as a snack or side dish.
Nutrition Facts
Calories |
1033 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 446 mg | 19% | |
| Total Carbohydrate | 140.4 g | 51% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 15.4 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 262 mg | 20% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1815 mg | 39% | |
*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.
