Jain Vegetable Momos
Snacks • India
How to Make Jain Vegetable Momos (Traditional & Healthy Version)
Jain Vegetable Momos are a delightful Indian snack that brings together the essence of street food and the unique requirements of Jain cuisine. Unlike traditional momos, Jain momos are prepared without onion, garlic, or any root vegetables, making them suitable for those following a strict Jain diet. These steamed dumplings are filled with a medley of finely chopped vegetables like cabbage, capsicum, and bell peppers, all sautéed with aromatic Indian spices. The use of whole wheat atta for the outer covering makes this recipe a wholesome and fiber-rich option. Momos have become a popular snack across India, especially in northern regions like Delhi and Mumbai, where street vendors serve them piping hot with tangy tomato chutney. Jain Vegetable Momos are a great fit for Indian homes during festivals like Paryushan and Mahavir Jayanti, when many follow strict dietary restrictions. With their delicate flavors, soft texture, and healthy ingredients, these momos make an excellent addition to your festival fasting menu, family gatherings, or as a nutritious evening snack.
Ingredients(for 4 momos per person)
- 1 cup Whole wheat atta (for the momo wrapper)
- 1/2 cup Cabbage (finely shredded, patta gobhi)
- 1/4 cup Carrot (finely grated, gajar)
- 1/4 cup Capsicum (finely chopped, shimla mirch)
- 1/4 cup French beans (finely chopped, sem)
- 1/4 cup Green bell pepper (finely chopped)
- 2 tbsp Coriander leaves (hara dhania, finely chopped)
- 1 Green chilli (finely chopped, hari mirch) - optional
- 1/4 tsp Black pepper powder
- to taste Salt (sendha namak for fasting)
- 1 tsp Oil (cold-pressed or olive oil)
- as needed Water (for kneading atta)
Instructions
- 1
In a large bowl, mix whole wheat atta with a pinch of salt. Gradually add water and knead into a soft, firm dough. Cover with a damp cloth and let it rest for 10 minutes.
10 minutes
Resting the dough helps make softer wrappers.
- 2
Heat 1 tsp oil in a pan on medium flame. Add cabbage, carrot, capsicum, green bell pepper, and French beans. Sauté for 2-3 minutes till slightly tender, but retain crunch.
5 minutes
Do not overcook vegetables to preserve nutrients and crunch.
- 3
Add black pepper powder, salt, green chilli (if using), and coriander leaves. Mix well. Turn off the flame and let the filling cool completely.
3 minutes
Cool the filling before stuffing to avoid tearing the wrapper.
- 4
Divide the dough into small lemon-sized balls. Roll each ball into a thin circle (about 3 inches in diameter) using a rolling pin (belan).
5 minutes
Keep the circles thin and even for best steaming results.
Why This Dish is Healthy
This dish is a healthy snack option due to its use of whole wheat atta, an abundance of fresh, non-root vegetables, and a low-fat steaming technique. It is free from onion, garlic, and root vegetables, adhering to Jain dietary principles while also being easy on the stomach. These momos are nutrient-dense, lower in calories compared to fried snacks, and ideal for those seeking weight management, diabetes control, or a vegetarian lifestyle.
Jain Vegetable Momos are packed with dietary fiber, vitamins (A, C, K), and minerals from fresh vegetables like carrots, cabbage, and green peppers. Using whole wheat atta instead of maida boosts the protein and fiber content, supporting digestive health and prolonged satiety. The minimal use of oil and the steaming method keeps the overall fat content low, making these momos a heart-healthy choice. They also provide antioxidants and phytonutrients that enhance immunity and support metabolism.
Pro Tips
- 💡Tip 1: Use freshly kneaded dough for softer, pliable wrappers.
- 💡Tip 2: Finely chop or grate vegetables to ensure even cooking and easy folding.
- 💡Tip 3: Seal the momos well to avoid bursting during steaming.
Storage & Serving
Store leftover steamed momos in an airtight container in the refrigerator for up to 24 hours. Re-steam before serving to restore softness. Avoid microwaving to prevent drying out.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 55.0 kcal |
