Looking for a high-protein and filling snack option, which you can indulge in guilt-free? Try this muthiya recipe. Typically a Gujarati (Indian) recipe, made with rice and wheat flour, here is a healthier version, which tastes as good as the classic one. The best part is, it is chock-full of ‘invisible’ vegetables.
Quinoa muthiya (Makes 4 servings)
Ingredients
Methi (fenugreek leaves), washed and roughly chopped – ¾ cup
Grated bottle gourd/carrot – ½ cup
Wholemeal flour or wholewheat flour – ½ cup
Oats – 1 cup
Quinoa flour – 1 cup
Semolina – 2-3 tbsps
Gram flour (besan) – ½ cup
Oil – 2 tbsps
Pinch of soda bicarbonate
Salt to taste
Ginger and green chilli paste – 1 ½ tbsps each
Sugar – 1 tbsp
Yoghurt – ¾ cup
Lemon juice – 2 tbsps
Ground turmeric – 1 tsp
Red chilli powder – 1 tsp
Cumin and coriander powder – 1 tsp each
For tempering and garnishing
Oil – 3-4 tbsp
Mustard seeds – 2 tbsp
Cumin seeds – 1 tbsp
Hing – ¼ tsp
Sprigs curry patta – 2 sprigs
Dried red chillies – 2-3
Sesame seeds – 3 tbsps
Desiccated coconut – 2 tbsp
Handful of fresh chopped coriander
Method:
Lightly roast oats and quinoa for 3-4 minutes.
Place rest of the muthiya ingredients in a big bowl.
Mix very well to make a dough, using little water. Dough should not be too soft.
Apply a little oil on your hands and divide the dough into 2-3 parts.
Press the dough in your fist into cylinder shapes and place in a steamer, cooking on a low to medium flame.
Insert a knife or toothpick after 15-20 mins and see that it comes out clean, which means it’s cooked.
When done, remove from steamer and cut in to 1/2 inch thick coin-like pieces.
Heat oil in a pan and add mustard seeds. After they splutter, add the rest of the tempering ingredients except coconut and coriander.
After few seconds, add cut muthiya pieces and mix gently and sauté them for few minutes or until they turn slightly golden brown.
Switch off the heat, garnish it with coconut and coriander.
Enjoy with green chutney.
Nutrition Profile per serving (1 small plate)
Calories – 210 kcals Proteins – 9 gm Carbohydrates – 35 gm Fats – 5 gm Sodium – 315 mg Fibre – 3 gm
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Contributed by Poshan Cure Thru Diet
