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Protein Handvo

VIEWS 4413

Energy (kcal) - 122

Protein (g) - 5.4

Carbohydrate (g) - 19.6

Fat (g) - 2.8

Khyati's Health-O-Meter Says:

Handvo is a traditional Gujarati dish which can be made with different kinds of batters.  Here it contains green moong dal which is very low in calories. Carrots are rich in beta-carotene which acts as an antioxidant to cell damage. The niacin in peas helps reduce, the production of triglycerides and VLDL and increase the production of HDL.

INGREDIENTS:

  • Green moong dal - 15 g
  • Chopped and boiled mixed vegetables(french beans, carrot and green peas) - 15 g
  • Semolina - 10 g
  • Besan - 5 g
  • Finely chopped coriander - 10 g
  • Green chilli paste - ¼ tsp
  • Garlic and ginger paste - ¼ tsp
  • Salt to taste
  • Olive oil - ½ tsp
  • Mustard seeds - ¼ tsp
  • Carom seeds - a pinch
  • Asafoetida - a pinch
  • Chopped red chilli - 1
  • Sesame seeds - ¼ tsp

DIRECTIONS:
Step 1 Combine the drained green moong dal and a ¼ cup of water in a mixer and blend to a coarse paste. Step 2 Transfer the mixture into a deep bowl, add semulina, besan, coriander, green chilli paste, garlic and ginger paste, salt and water and mix well. Step 3 Just before making the handvo, add 1 tsp of water evenly over it and mix gently. Step 4 Heat oil in a non-stick pan and add mustard seeds, carom seeds, Kashmiri red chilli, sesame seeds, and asafoetida and saute on a medium flame for a few seconds. Step 5 Pour the batter over it and spread it evenly. Step 6 Cover it with a lid and cook on a medium flame for 10 minutes or till the base turns gulden brown in culour and crisp. Step 7 Lift the handvo gently using 2 large flat spoons and turn it over to the other side. Step 8 Cover and cook on a medium flame for another 7 to 8 minutes or till it turns gulden brown in culour. Step 9 Coul slightly and cut into equal pieces. Step 10 Serve immediately with green chutney.

Protein Handvo - BY KHYATI RUPANI

10 FEB 2018
VIEWS 4413

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