Low Sodium Muthiya

Savor the delightful flavors of **Low Sodium Muthiya**, a steamed and stir-fried Gujarati delicacy that's both wholesome and heart-healthy. Made with a nutrient-rich blend of whole wheat flour, gram flour, grated bottle gourd, and fresh spinach, this recipe is a perfect balance of taste and nutrition. Infused with aromatic ginger, green chili paste, and a touch of turmeric, these soft, flavorful dumplings are steamed to fluffy perfection before being lightly stir-fried with cumin and sesame seeds for a tantalizing crunch. Quick to prepare in under an hour, this low sodium version is ideal for those seeking a healthy snack or side dish. Garnished with fresh coriander, Low Sodium Muthiya is a guilt-free indulgence that's as versatile as it is delicious. Perfect for pairing with chutney or enjoying on its own, it's a must-try for lovers of wholesome, plant-based recipes.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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
• 0 as needed Water

Directions

Step 1

In a large bowl, combine whole wheat flour, gram flour, grated bottle gourd, and chopped spinach.

Step 2

Add yogurt, ginger paste, green chili paste, turmeric powder, lemon juice, and a pinch of baking soda to the mixture.

Step 3

Mix everything thoroughly, adding a little water if necessary, to form a soft dough.

Step 4

Divide the dough into equal portions. Roll each portion into cylindrical shapes of about 5 inches in length.

Step 5

Prepare a steamer. Place the Muthiyas in the steamer basket, ensuring they do not touch each other.

Step 6

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.

Step 7

Remove the Muthiyas from the steamer and let them cool slightly. Cut them into round slices.

Step 8

In a pan, heat oil over medium heat. Add cumin seeds and sesame seeds and allow them to splutter.

Step 9

Add the sliced Muthiyas to the pan and gently stir-fry them to get a slightly crispy exterior.

Step 10

Garnish with chopped coriander leaves and serve warm as a snack or side dish.

Nutrition Facts

Serving size	(571.1g)

Amount per serving	% Daily Value*
Calories	1033.2

Total Fat 40.6g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 2.1g
Cholesterol 1.8mg	0%
Sodium 445.9mg	0%
Total Carbohydrate 140.4g	0%
Dietary Fiber 26.4g	0%
Total Sugars 15.4g
Protein 36.4g	0%

Vitamin D 14.4IU	0%
Calcium 261.7mg	0%
Iron 12.1mg	0%
Potassium 1814.9mg	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: 34.1%

Protein: 13.6%

Carbs: 52.4%