Gluten-Free Muthiya

Discover the nutritious and flavorful charm of Gluten-Free Muthiya, a wholesome Gujarati steamed snack reimagined for gluten-free diets. Made with a nourishing blend of chickpea, rice, and optional millet flours, this recipe is packed with vibrant ingredients like grated bottle gourd, carrots, and fresh cilantro. Spiced with warming cumin, tangy lemon juice, and a gentle kick of green chili, these soft, cylindrical dumplings are steamed to tender perfection, then lightly sautéed for a golden, crispy finish. Naturally gluten-free and rich in plant-based goodness, this dish makes a delightful appetizer or pairs beautifully as a savory side dish with chutneys. Ready in under an hour, Gluten-Free Muthiya is as easy to make as it is satisfying!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Gluten-free chickpea flour (besan)
• 0.5 cup Gluten-free rice flour
• 0.25 cup Gluten-free millet flour (optional)
• 1 cup Grated bottle gourd (lauki)
• 0.5 cup Grated carrot
• 0.25 cup Chopped cilantro (coriander leaves)
• 0.5 teaspoon Gluten-free baking soda
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 tablespoon Sesame seeds
• 1 teaspoon Minced green chili
• 1 teaspoon Ginger paste
• 1 tablespoon Lemon juice
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 0.25 cup Water

Directions

Step 1

In a large mixing bowl, combine chickpea flour, rice flour, and millet flour. Mix well to create a uniform dry base.

Step 2

Add grated bottle gourd, grated carrot, and chopped cilantro to the flour mixture and stir to combine.

Step 3

Add baking soda, turmeric powder, cumin seeds, sesame seeds, minced green chili, ginger paste, lemon juice, and salt. Mix thoroughly to ensure even distribution of all ingredients.

Step 4

Gradually pour in water and knead the mixture into a soft, pliable dough. The dough should be neither too sticky nor too dry.

Step 5

Divide the dough into 3-4 equal portions and shape each portion into a cylindrical log (approximately 6 inches long).

Step 6

Heat a steamer with water and bring it to a boil. Grease the steamer tray lightly with oil to prevent sticking.

Step 7

Place the logs in the steamer, making sure they do not touch each other to allow even steaming.

Step 8

Cover and steam for about 20-25 minutes on medium heat or until a toothpick inserted into the muthiya comes out clean.

Step 9

Once cooked, remove the logs from the steamer and allow them to cool slightly.

Step 10

Slice each log into 0.5-inch thick pieces.

Step 11

In a non-stick pan, heat vegetable oil over medium heat. Add the sliced muthiya in batches and lightly sauté them until they are golden brown on both sides.

Step 12

Serve hot with green chutney or as a side dish.

Nutrition Facts

Serving size	709.4 grams (709.4g)

Amount per serving	% Daily Value*
Calories	1167

Total Fat 42.30g	54%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 18.90g
Cholesterol 0mg	0%
Sodium 3139mg	136%
Total Carbohydrate 161.30g	59%
Dietary Fiber 24.30g	87%
Total Sugars 20.80g
Protein 39.00g	78%

Vitamin D 0IU	0%
Calcium 214mg	16%
Iron 12mg	67%
Potassium 1938mg	41%

*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: 32.2%

Protein: 13.2%

Carbs: 54.6%