Steamed Muthia with Masala
Beverages • India
How to Make Steamed Muthia with Masala (Traditional & Healthy Version)
Steamed Muthia with Masala is a beloved Gujarati snack that perfectly represents the essence of healthy Indian cuisine. Made with a blend of atta (whole wheat flour), besan (chickpea flour), and fresh vegetables like lauki (bottle gourd), this dish is lightly seasoned, steamed, and then tempered with aromatic spices. The result is a soft, flavorful dumpling with a tantalizing masala coating, making it both satisfying and wholesome. Originating from Gujarat, Muthia is a staple during many Indian festivals and family gatherings, appreciated for its lightness and versatility. Its steamed preparation, as opposed to deep-frying, makes it particularly appealing for those seeking low-calorie, nutritious options. The name 'Muthia' comes from the Gujarati word 'muthi', meaning fist, as the dough is traditionally shaped by hand. With its subtle spices, tender texture, and authentic flavors, Steamed Muthia with Masala is a delightful snack or light meal that embodies the spirit of Indian vegetarian cuisine. Whether enjoyed as a breakfast item, a teatime snack, or a light lunch, this dish is a great choice for calorie-conscious individuals. Its regional significance and adaptability make it a popular choice not just during Navratri and Diwali, but also as an everyday treat in Gujarati households. The variety of vegetables and spices used ensures a burst of flavor in every bite, making it a must-try for anyone exploring healthy Indian recipes.
Ingredients(for 4-5 pieces per serving)
- 1/2 cup Whole wheat flour (atta)
- 1/2 cup Besan (chickpea flour)
- 1 cup Lauki (bottle gourd), grated (squeeze out excess water)
- 2 tbsp Fresh coriander leaves (finely chopped)
- 1 tsp Green chili-ginger paste
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder
- 1/2 tsp Ajwain (carom seeds)
- to taste Salt
- 1 tsp Lemon juice (freshly squeezed)
- 2 tsp Oil (for tempering)
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Sesame seeds (til)
- 8-10 Curry leaves (fresh)
- a pinch Asafoetida (hing)
Instructions
- 1
In a large bowl, combine atta, besan, grated lauki (bottle gourd), green chili-ginger paste, turmeric powder, red chili powder, ajwain, salt, fresh coriander leaves, and lemon juice. Mix well to form a soft dough, adding a little water only if needed.
5 minutes
Squeeze excess water from lauki to prevent sticky dough.
- 2
Divide the dough into two portions. Grease your palms with a little oil and shape each portion into cylindrical rolls (about 5 inches long and 1 inch thick).
3 minutes
Uniform rolls ensure even steaming.
- 3
Place the rolls on a greased steaming plate or thali. Steam in a steamer or idli cooker for 15-18 minutes, or until a toothpick inserted comes out clean.
18 minutes
Do not over-steam, as it may dry out the muthia.
- 4
Let the steamed muthia cool slightly, then cut into round slices (about 1/2 inch thick).
2 minutes
Cooling helps in clean slicing without crumbling.
Why This Dish is Healthy
This dish is a healthy choice because it uses wholesome grains, fresh vegetables, and minimal oil. Steaming instead of frying preserves nutrients and reduces unnecessary fat. The fiber and protein content help keep you full longer, making it ideal for weight management, diabetes control, and general wellness. It is well-balanced, supporting an active lifestyle and healthy digestion.
Steamed Muthia with Masala is packed with nutrients from lauki (bottle gourd), besan, and atta, offering a good mix of dietary fiber, plant-based protein, and essential vitamins like vitamin C, folate, and B-complex. The use of minimal oil and steaming technique keeps the calorie count low while ensuring the dish is light and easily digestible. Sesame seeds add a boost of healthy fats and minerals such as magnesium and calcium.
Pro Tips
- 💡Tip 1: Squeeze lauki thoroughly to prevent soggy dough.
- 💡Tip 2: Slice muthia only after cooling for best shape.
- 💡Tip 3: Add a pinch of sugar to balance flavors if desired.
Storage & Serving
Store leftover muthia in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a steamer before serving. Avoid microwaving to preserve texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
