High Protein Handvo

Elevate your traditional Gujarati Handvo with this protein-packed twist! Our High Protein Handvo recipe combines the wholesome goodness of rice with five nutrient-rich dals—chana dal, toor dal, moong dal, urad dal, and more—for a powerhouse meal that’s both hearty and healthy. This baked savory cake is infused with the zest of grated zucchini, aromatic fenugreek leaves, and a vibrant medley of Indian spices like turmeric, red chili powder, and asafoetida. A sizzling mustard seed, sesame seed, and curry leaf tempering adds irresistible crunch and flavor. Perfect as a snack, breakfast, or light dinner, this golden-baked delight is gluten-free, rich in plant-based protein, and pairs beautifully with chutney or yogurt. Whether you're meal-prepping or serving guests, this High Protein Handvo is an irresistible fusion of taste and nutrition.

Nutriscore Rating: 78/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

Ingredients

• 0.5 cup rice
• 0.25 cup chana dal (split chickpeas)
• 0.25 cup toor dal (split pigeon peas)
• 0.25 cup moong dal (split green gram)
• 0.25 cup urad dal (split black gram)
• 1 medium zucchini, grated
• 0.5 cup fenugreek leaves, chopped
• 1 tablespoon ginger, minced
• 2 medium green chilies, finely chopped
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 0.25 teaspoon asafoetida (hing)
• 0.5 teaspoon baking soda
• 1 tablespoon fresh lemon juice
• 1 teaspoon salt
• 2 tablespoon oil
• 1 teaspoon mustard seeds
• 1 tablespoon sesame seeds
• 10 leaves curry leaves
• 1.5 cup water

Directions

Step 1

Rinse the rice and dals together in a bowl under running water 2-3 times or until the water runs clear.

Step 2

Soak the rice and dals mixture in enough water for 4-6 hours or overnight.

Step 3

Drain the soaked rice and dals, and grind them into a coarse paste adding about 1.5 cups of water. The consistency should be similar to pancake batter.

Step 4

Transfer the batter to a mixing bowl. Add the grated zucchini, fenugreek leaves, minced ginger, chopped green chilies, turmeric powder, red chili powder, asafoetida, and salt. Mix well to combine.

Step 5

Let the batter rest for about 10 minutes. Preheat your oven to 180°C (350°F). Grease a round baking dish or springform pan for baking.

Step 6

Just before baking, add the baking soda and lemon juice to the batter. Mix gently until everything is well incorporated.

Step 7

In a small pan, heat the oil over medium heat. Add mustard seeds, and allow them to crackle. Add sesame seeds and curry leaves, and stir for another 30 seconds.

Step 8

Pour this tempering (tadka) over the batter and mix gently to evenly distribute.

Step 9

Pour the batter into the prepared baking dish and smooth the top with a spatula.

Step 10

Bake in the preheated oven for 35-40 minutes or until a toothpick inserted into the center comes out clean and the top is golden brown.

Step 11

Remove from the oven and let it cool slightly before slicing and serving.

Step 12

Serve the High Protein Handvo warm or at room temperature with chutney or yogurt.

Nutrition Facts

Serving size	978.2 grams (978.2g)

Amount per serving	% Daily Value*
Calories	1205

Total Fat 41.10g	53%
Saturated Fat 3.80g	19%
Polyunsaturated Fat 2.10g
Cholesterol 0mg	0%
Sodium 3277mg	142%
Total Carbohydrate 163.50g	59%
Dietary Fiber 39.50g	141%
Total Sugars 16.00g
Protein 55.20g	110%

Vitamin D 0IU	0%
Calcium 501mg	39%
Iron 16mg	91%
Potassium 3448mg	73%

*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: 29.7%

Protein: 17.7%

Carbs: 52.5%