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Recipe: Millet Dal Dhokla


Oats and ragi are rich in protein and various essential micronutrients. Combining them with dal enhances their overall nutrition value. Try this mouth savouring and healthy dhokla recipe as a snack or a breakfast meal.

Have you ever wondered why the Indian diet has a pulse-cereal combination?

This is to enhance the overall protein intake. Amino acids are the building block of proteins. Pulses are deficient in one of the amino acids (methionine) but rich in another amino acid (lysine), whereas, cereals have high methionine and low lysine content. Thus, the combination of cereals and pulses ensures that the body gets the required proteins from these sources. Traditional dhokla is made from besan so it lacks in some important amino acids. In order to address this nutritional deficiency, we have developed this recipe involving a combination of cereals and pulses.

Ingredients:

For dhokla:

  • ½ katori ragi flour

  • ½ katori rolled oats

  • ¾ katori moong dal

  • 1 katori sooji

  • ¾ katori curd

  • 1 tsp sugar powder

  • 1 tbsp lemon juice

  • 1 tsp Eno

  • 1 inch ginger (finely grated)

  • 2 green chillies (finely chopped)

For tempering:

  • 1 tbsp oil

  • A pinch of hing

  • ½ tsp sesame seeds

  • 1 tsp mustard seeds

  • 5-6 curry leaves

  • 4-5 small green chillis

  • ½ cup water

  • 1 tsp sugar (optional)

  • Handful of coriander leaves

  • Salt as per taste

For garnishing:

  • Handful of coriander leaves

Serving: 3

Calorific Value (per serving):

  • Energy: 428 kcal

  • Protein: 17 gm

  • Carbs: 64 gm

  • Fats: 13 gm

  • Fibre: 9 gm

Method:

Steps to make moong dal paste:

  1. Soak moong dal for 1 hour in water.

  2. Drain water from the dal.

  3. Grind dal into a fine paste using a mixer grinder. If required, add little amount of water to make a smooth paste.

Steps to make oats powder:

  1. Dry roast rolled oats in a pan until they turn light brown in colour.

  2. Let these roasted oats cool down for 10-15 minutes.

  3. Once cool, grind them into a fine powder using a mixer grinder.

Steps to make dhokla:

  1. Sieve together ragi powder, sooji and oats powder in a mixing bowl.

  2. Add curd to this mixture and mix it well. Let this mixture rest for half an hour.

  3. After half an hour, add dal paste into the sooji, oats and ragi mixture.

  4. To this mixture, add water gradually while mixing till the mixture become smooth and has a thick flowing consistency.

  5. Add finely chopped green chillies, finely grated ginger, salt, sugar and lemon juice to this mixture.

  6. Take a dhokla steamer and put 1 katori water in it. Put the steamer on a high flame so that steam starts forming inside.

  7. Grease the dhokla plate with oil.

  8. Add Eno into the dhokla batter and mix lightly until the batter is light and fluffy.

  9. Transfer dhokla batter immediately into the dhokla plate.

  10. Place dhokla plate inside the steamer and let it steam for 10-15 minutes till the dhokla is cooked.

  11. Insert a toothpick in the dhokla to check if it is cooked – if the toothpick comes out clean then dhokla is ready. If not, steam for few more minutes.

  12. Let the dhokla plate cool down for 10 minutes.

  13. Once cool, transfer dhokla onto a plate.

Steps for tempering and garnishing:

  1. Place a small pan on the flame and put oil in it.

  2. Once oil is heated, add hing, sesame seeds and mustard seeds. Once they splutter, add curry leaves and green chillies.

  3. Add water into this tempering. You can also add sugar powder at this stage if you like your dhokla to be a little sweet.

  4. Put tempering over the dhokla.

  5. Garnish dhokla with coriander leaves, and serve with green chutney.

Health benefits of Some Major Ingredients

Ragi

Ragi is a millet which is packed with all the essential macronutrients - carbohydrates, fibers, fats and proteins, along with noteworthy levels of key micronutrients - vitamins and minerals. Ragi is a rich source of calcium which is required for healthy bones and teeth. In addition, ragi contains considerable quantities of vitamins C and E, to boost immunity, and skin and hair health.

Oats

Oats is one of the healthiest grains. Oats are a gluten-free whole grain rich in carbohydrates and fiber, but also high in protein and fat than most other grains. They are high in many vitamins and minerals, and contain many powerful antioxidants. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness, hence helping in weight reduction.

Sesame seeds

Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, and rich in various antioxidants. They are high in magnesium which helps in lowering blood pressure.

#Foodandnutrition #Food #Recipe #Indianfood #Healthyfood

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