Dad's Nutritious Muthiyas an Indian Appetiser with Tofu Stuff

Savor the wholesome goodness of "Dad's Nutritious Muthiyas," an irresistible Indian appetizer packed with flavorful tofu stuffing and a medley of spices! Perfectly blending grated bottle gourd, whole wheat flour, and gram flour, these steamed delights are lightly tossed in an aromatic tempering of mustard seeds, sesame seeds, and curry leaves. The secret twist? A tangy tofu filling that adds a protein-rich, creamy texture to every bite. This guilt-free and nutrient-dense recipe is an excellent choice for health-conscious snack lovers, offering a delightful balance of vibrant Indian spices and wholesome ingredients. Serve these golden, bite-sized snacks warm with a dollop of green chutney or refreshing yogurt for an authentic, crowd-pleasing experience!

Nutriscore Rating: 76/100

Prep Time:25 mins

Cook Time:25 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1.5 cups Whole wheat flour
• 1 cup Grated bottle gourd (lauki)
• 0.5 cup Besan (gram flour)
• 0.5 cup Tofu (firm, crumbled)
• 1 teaspoon Ginger paste
• 1 teaspoon Green chili paste
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Cumin powder
• 1.5 teaspoons Salt
• 1 teaspoon Sugar
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves (chopped)
• 3 tablespoons Cooking oil
• 1 teaspoon Mustard seeds
• 1 tablespoon Sesame seeds
• 10 leaves Curry leaves
• 0.25 cup Water

Directions

Step 1

In a large mixing bowl, combine whole wheat flour, grated bottle gourd, besan, ginger paste, green chili paste, turmeric powder, red chili powder, cumin powder, salt (1 teaspoon), sugar, lemon juice, and chopped coriander leaves.

Step 2

Mix well and knead into a soft dough, adding a little water if required. Set aside for 10 minutes.

Step 3

In a separate bowl, mix crumbled tofu, a pinch of salt, and 1 tablespoon of chopped coriander leaves. This will be the filling.

Step 4

Divide the dough into equal portions. Flatten each portion into a small disc, place a teaspoon of tofu filling in the center, and seal the edges, shaping it into a cylindrical roll.

Step 5

Heat a steamer and grease the steaming tray with a little oil. Place the muthiyas on the tray, ensuring they do not touch each other.

Step 6

Steam the muthiyas for about 15-18 minutes on medium heat until they are firm and cooked through. Allow them to cool slightly and then slice into bite-sized pieces.

Step 7

In a large pan, heat 2 tablespoons of oil on medium heat. Add mustard seeds and let them crackle.

Step 8

Add sesame seeds and curry leaves, stirring for a few seconds.

Step 9

Add the sliced muthiyas to the pan and toss gently until they are coated in the tempering and slightly golden-brown on the edges.

Step 10

Serve warm as a healthy snack or appetizer, accompanied by green chutney or yogurt.

Nutrition Facts

Serving size	(777.5g)

Amount per serving	% Daily Value*
Calories	1512.7

Total Fat 64.4g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 3640.2mg	0%
Total Carbohydrate 191.3g	0%
Dietary Fiber 37.0g	0%
Total Sugars 19.0g
Protein 58.6g	0%

Vitamin D 0IU	0%
Calcium 467.2mg	0%
Iron 16.8mg	0%
Potassium 2122.8mg	0%

*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.

Source of Calories

Fat: 36.7%

Protein: 14.8%

Carbs: 48.5%