High Protein Muthiya

Boost your energy and nourish your body with this High Protein Muthiya, a healthy twist on a classic Gujarati snack. Packed with nutrient-rich ingredients like quinoa, crumbled tofu, and vibrant veggies such as bottle gourd, carrot, and spinach, this protein-rich recipe is a flavorful powerhouse. The dough is steamed to preserve nutrients before being lightly sautéed in a fragrant tempering of mustard, cumin, and sesame seeds, giving it a golden, crispy exterior. Perfect as a wholesome breakfast, snack, or teatime treat, these savory bites are bursting with plant-based protein and fiber. Pair with your favorite chutney or a hot cup of chai for a comforting and guilt-free indulgence!

Nutriscore Rating: 78/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Besan (Chickpea flour)
• 0.5 cup Whole wheat flour
• 0.5 cup Quinoa
• 0.5 cup Firm tofu, crumbled
• 1 cup Grated bottle gourd (lauki)
• 0.5 cup Grated carrot
• 0.5 cup Finely chopped spinach
• 0.25 cup Yogurt
• 1 teaspoon Ginger paste
• 1 teaspoon Green chili paste
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 0.25 teaspoon Baking soda
• 1 tablespoon Lemon juice
• 1 teaspoon Sugar
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 tablespoon Sesame seeds
• 3 tablespoons Oil
• 2 tablespoons Fresh coriander, chopped

Directions

Step 1

Rinse the quinoa thoroughly under running water and cook it in a saucepan with 1 cup of water. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes until the water is absorbed and the quinoa is fluffy.

Step 2

In a large mixing bowl, combine besan, whole wheat flour, crumbled tofu, cooked quinoa, grated bottle gourd, grated carrot, and chopped spinach.

Step 3

Add yogurt, ginger paste, green chili paste, turmeric powder, garam masala, salt, baking soda, lemon juice, and sugar to the mixture. Mix well to form a dough. If needed, add a little water to bind the mixture together.

Step 4

Divide the dough into 2-3 equal parts and shape each part into a cylindrical roll.

Step 5

Place these rolls into a steamer and steam for about 15-20 minutes or until a toothpick inserted comes out clean.

Step 6

Once steamed, let them cool slightly, then slice the rolls into 1/2 inch thick rounds.

Step 7

In a large pan, heat oil over medium flame. Add mustard seeds, allow them to splutter. Then add cumin seeds and sesame seeds.

Step 8

Add the sliced muthiyas to the pan and sauté gently until they turn golden brown on both sides.

Step 9

Garnish with chopped fresh coriander and serve hot with chutney or tea.

Nutrition Facts

Serving size	889.3 grams (889.3g)

Amount per serving	% Daily Value*
Calories	1685

Total Fat 72.80g	93%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 2.10g
Cholesterol 4mg	1%
Sodium 3502mg	152%
Total Carbohydrate 192.70g	70%
Dietary Fiber 29.70g	106%
Total Sugars 30.40g
Protein 71.50g	143%

Vitamin D 29IU	147%
Calcium 621mg	48%
Iron 20mg	110%
Potassium 2628mg	56%

*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: 38.3%

Protein: 16.7%

Carbs: 45.0%