Sugar-Free Handvo

Delight in the wholesome goodness of Sugar-Free Handvo, a nutritious, savory Gujarati delicacy packed with protein and fiber. This recipe combines a medley of flavorful lentils—chana dal, urad dal, and toor dal—with rice and freshly grated bottle gourd (lauki) for a perfectly moist and hearty base. Naturally fermented for a light, airy texture, this baked dish boasts a crispy sesame-crusted top, thanks to a flavorful tempering of mustard and cumin seeds. Sugar-free and loaded with plant-based protein, it's an ideal snack, light meal, or lunchbox option. Serve warm with a dollop of yogurt or tangy green chutney for the ultimate guilt-free comfort food experience. Perfect for anyone seeking a healthy twist on traditional Handvo!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 0.5 cup Chana dal (split chickpeas)
• 0.25 cup Urad dal (split black gram)
• 0.25 cup Toor dal (pigeon peas)
• 0.5 cup Rice
• 1 cup Grated bottle gourd (lauki)
• 0.5 cup Yogurt (dahi)
• 1 teaspoon Ginger paste
• 1 teaspoon Green chili paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 tablespoon Sesame seeds
• 0.5 teaspoon Baking soda
• 3 tablespoons Oil
• 2 tablespoons Chopped coriander leaves

Directions

Step 1

Rinse the chana dal, urad dal, toor dal, and rice together under cold water until the water runs clear.

Step 2

Soak the dal and rice mixture in water for at least 4 hours or overnight, then drain.

Step 3

Grind the soaked dal and rice mixture into a smooth batter using a little water in a blender or grinding stone.

Step 4

Transfer the batter to a mixing bowl and mix in yogurt, grated bottle gourd, ginger paste, green chili paste, turmeric powder, and salt until combined.

Step 5

Cover the batter and let it ferment in a warm place for 8-10 hours or overnight until it slightly increases in volume.

Step 6

Once fermented, preheat your oven to 350°F (175°C). Grease a baking tin with a little oil.

Step 7

Heat 1 tablespoon of oil in a small pan, add mustard seeds and cumin seeds, and let them splutter. Remove from heat and add sesame seeds.

Step 8

Add the tempering to the handvo batter and mix well.

Step 9

Just before baking, stir in baking soda and mix the batter gently one last time.

Step 10

Pour the batter into the prepared baking tin and level it with a spatula.

Step 11

Drizzle the remaining oil on top of the batter to ensure a crispy crust.

Step 12

Bake in the preheated oven for 35-45 minutes or until the top is golden brown and a toothpick inserted comes out clean.

Step 13

Remove from the oven and let it cool slightly, then cut into squares.

Step 14

Garnish with chopped coriander leaves before serving.

Step 15

Serve warm with green chutney or yogurt on the side.

Nutrition Facts

Serving size	(728.1g)

Amount per serving	% Daily Value*
Calories	1374.2

Total Fat 60.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 2.1g
Cholesterol 15.6mg	0%
Sodium 3314.1mg	0%
Total Carbohydrate 162.5g	0%
Dietary Fiber 39.2g	0%
Total Sugars 21.0g
Protein 53.8g	0%

Vitamin D 0IU	0%
Calcium 422.5mg	0%
Iron 15.7mg	0%
Potassium 2841.0mg	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: 38.7%

Protein: 15.2%

Carbs: 46.1%