Muthiya

Discover the perfect balance of healthy and flavorful with Muthiya, a traditional Gujarati snack that's as wholesome as it is delicious. This savory steamed dumpling recipe combines whole wheat flour, gram flour, and semolina with nutrient-packed grated bottle gourd, spinach, and aromatic spices like cumin and coriander. The dough is gently steamed to retain its soft texture and then lightly pan-fried with a tempering of mustard seeds, sesame seeds, and green chilies for a satisfying crispy exterior. Perfect as a tea-time snack or a nutritious appetizer, Muthiya is a vegan-friendly delight that pairs wonderfully with mint chutney or a tangy ketchup dip. Easy to prepare and bursting with authentic Indian flavors, this dish is sure to become a cherished favorite in your healthy snacking repertoire.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Whole wheat flour
• 0.5 cup Gram flour (besan)
• 0.5 cup Semolina (sooji)
• 1 cup Grated bottle gourd
• 0.5 cup Fresh spinach, chopped
• 0.25 cup Yogurt
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ginger paste
• 1 teaspoon Salt
• 1 teaspoon Sugar
• 0.5 teaspoon Baking soda
• 2 tablespoons Oil
• 1 teaspoon Mustard seeds
• 1 tablespoon Sesame seeds
• 2 tablespoons Chopped coriander leaves
• 2 Green chilies, slit

Directions

Step 1

In a large mixing bowl, combine whole wheat flour, gram flour, semolina, grated bottle gourd, chopped spinach, yogurt, turmeric powder, red chili powder, coriander powder, cumin seeds, ginger paste, salt, sugar, and baking soda.

Step 2

Start mixing the ingredients, adding a little water at a time to form a soft but firm dough. Knead well and set aside for 10 minutes.

Step 3

Divide the dough into 4 equal portions. Shape each portion into a cylindrical log approximately 1 inch in diameter.

Step 4

Grease a steamer basket and place the muthiya logs inside. Steam for about 15-20 minutes or until cooked through. Check by inserting a toothpick in the center—if it comes out clean, they are done.

Step 5

Once steamed, let the logs cool slightly before slicing them into 1/2-inch thick rounds.

Step 6

Heat oil in a large pan over medium heat. Add mustard seeds. When they begin to crackle, add sesame seeds and slit green chilies. Sauté for a few seconds.

Step 7

Add the sliced muthiyas to the pan and toss gently to coat them with the tempering. Sauté for 3-5 minutes until they turn slightly golden brown and crispy on the outside.

Step 8

Garnish the muthiyas with fresh chopped coriander leaves and serve hot.

Nutrition Facts

Serving size	781.9 grams (781.9g)

Amount per serving	% Daily Value*
Calories	1489

Total Fat 44.10g	57%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 2.10g
Cholesterol 4mg	1%
Sodium 3144mg	137%
Total Carbohydrate 228.60g	83%
Dietary Fiber 35.10g	125%
Total Sugars 26.70g
Protein 52.80g	106%

Vitamin D 29IU	147%
Calcium 380mg	29%
Iron 16mg	89%
Potassium 2432mg	52%

*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: 26.1%

Protein: 13.9%

Carbs: 60.1%