Cauliflower Greens and Besan Muthia

Cauliflower Greens and Besan Muthia

This recipe has been viewed 33280 times
5/5 stars  100% LIKED IT   

How often we find ourselves picking lush cauliflowers at the market, only to quickly discard the greens and stow the cauliflower head alone into the fridge! Well, this recipe will help you discover the goodness of this often unused part of the cauliflower.

The greens are a great source of iron and folic acid, which are must-have nutrients for mums-to-be. The Cauliflower Greens and Besan Muthia is a tasty and healthy steamed snack, which will help you boost your iron and folic acid reserves and build up your haemoglobin stores. You will also thoroughly relish the yummy texture and lingering flavour of these traditionally-tempered muthias.

If you are looking out for more nutritious iron rich recipes for pregnancy check these out Chawli Masoor Dal , Nachni Ladoos , Ragi and Oat Crackers and Matki and Jowar Paratha .

Cauliflower Greens and Besan Muthia recipe - How to make Cauliflower Greens and Besan Muthia

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
Show me for servings

  1. Combine the cauliflower greens, besan, whole wheat flour, chilli powder, turmeric powder, sugar, oil, coriander and salt in a deep bowl, mix well and knead into a soft dough using enough water.
  2. Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of approximately 150 mm. (6") in length and 25 mm. (1") in diameter.
  3. Arrange both the rolls on a greased sieve and steam in a steamer for 10 minutes. Remove and keep aside to cool slightly for 10 minutes.
  4. Cut each roll into 12 mm. (½”) slices and keep aside.
  5. For the tempering, heat the oil in a broad non-stick pan and add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds.
  6. Add the muthia pieces, toss gently and cook on a medium flame for 2 minutes, while stirring occasionally.
  7. Serve immediately with green chutney.
Nutrient values (Abbrv) per serving
Energy292 cal
Protein11.6 g
Carbohydrates44.2 g
Fiber9.2 g
Fat8.1 g
Cholesterol0 mg
Sodium35.6 mg


Cauliflower Greens and Besan Muthia
 on 03 Dec 20 09:44 PM

This was my first time making muthia. What a revelation! These are the best snack. In fact, they were so good I ate them all in one day! I love the nuttiness of the besan and the gorgeous aromatics. Used a mixture of cauliflower and dandelion greens. Increased the combined vegetable measure of greens to one cup. Very much would like to thank you, Ma''am, for such a great site. The instructions are always on point. You''ve made my learning of Indian cuisine simple and fun!
Tarla Dalal
04 Dec 20 08:26 PM
   Thanks so much for trying our recipe and sharing your feedback, it means a lot to us. Keep trying more recipes and sharing your feedback with us.
Cauliflower Greens and Besan Muthia
 on 15 Mar 18 07:57 AM

Excellent. This snack is indeed healthy and delicious. I made it for breakfast and all my family members loved it. Now I will try other cauliflower greens recipes. Thank you!
Cauliflower Greens and Besan Muthia
 on 03 May 17 03:44 PM

Cauliflower Greens and Besan Muthia
 on 08 Jul 16 04:39 PM

Oh wow! Use of cauliflower greens to make a snack.... I tried this snack as I am anaemic and have been advised to increase my iron levels. It turned out to be extremely delicious. Will make it more often now.