Cauliflower Greens and Besan Muthia
by Tarla Dalal
cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with 23 amazing images.
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. We have experimented with it and presented it here in the form of Indian style steamed muthia.
To make cauliflower greens and besan muthia, 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. 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. 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. Cut each roll into 12 mm. (½”) slices and keep aside. 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. Add the muthia pieces, toss gently and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately with green chutney.
The greens are a great source of iron and folic acid, which are must-have nutrients for mums-to-be. Iron helps in building haemoglobin levels and folic acid is important for the brain development of the baby. The phool gobhi besan muthia is a tasty and healthy steamed breakfast, 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.
These muthias are also a very good source of fibre, thus from weight-watchers to heart patients all can enjoy this healthy breakfast recipe. For diabetics we recommend to restrict the serving size to half. Fibre also helps to add satiety and cleanse our system thereby preventing constipation.
Tips for cauliflower greens and besan muthia. 1. Do not forget to grease the steamer plate. 2. After steaming, always allow the muthia to cool before making pieces, otherwise they will stick to the knife and you will not get uniform pieces.
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.
Enjoy cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with step by step photos.
Cauliflower Greens and Besan Muthia recipe - How to make Cauliflower Greens and Besan Muthia
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Cauliflower Greens and Besan Muthia
1/2 cup chopped cauliflower greens
3/4 cup besan (bengal gram flour)
1/2 cup whole wheat flour (gehun ka atta)
1 tsp chilli powder
1/4 tsp turmeric powder (haldi)
2 tsp sugar , optional
2 tsp oil
2 tbsp finely chopped coriander (dhania)
salt to taste
1 tsp oil for tempering
1/2 tsp mustard seeds ( rai / sarson)
1 tsp sesame seeds (til)
1/4 tsp asafoetida (hing)
For Serving With Cauliflower Greens and Besan Muthia
green chutney
- Method
- 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.
- 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.
- 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.
- Cut each roll into 12 mm. (½”) slices and keep aside.
- 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.
- Add the muthia pieces, toss gently and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve immediately with green chutney.
Like cauliflower greens and besan muthia
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If you like cauliflower greens and besan muthia, then alo try other easy muthia recipes like
- oats methi muthia recipe | steamed Gujarati savoury snack | healthy oats fenugreek dumplings | with 26 amazing images.
- quinoa muthia
- nachni methi muthia
For cauliflower greens and besan muthia
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To make cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy snack, we need caruliflower greens. Choose bright and crisp green leaves free from blemishes. Avoid any kind of pale colour.
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Clean and wash the cauliflower greens. Remove the discard the thick stems from the bunch of cauliflower leaves. Chop the cauliflower leaves by cutting them in small pieces approximately ¼ inch in diameter.
- Add chopped cauliflower greens into a deep bowl. These are rich in Iron. Cauliflower green leaves are full of natural antioxidants that have been shown to help prevent cancer. Its fiber and potassium promote good intestinal transit and limit water retention. It's an excellent source of folic acid and potassium.
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Add ¾ cup of besan. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. See 10 detailed benefits of besan and why it's good for you.
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Add ½ of whole wheat flour. Wheat flour is a healthier option than refined maida. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
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Spice it up by adding chilli powder.
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Add turmeric powder. It has numerous health benefits. Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients. It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.
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Add sugar. This is optional. If you wish you can avoid it.
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Add 2 tsp of oil.
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Add chopped coriander. This is a must in most Indian snacks for added flavour. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Add salt as per taste.
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Mix well and knead into a soft dough using enough water.
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Divide the dough of phool gobhi besan muthia 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.
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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.
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Cut each roll into 12 mm. (½”) slices and keep aside.
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For the tempering of Indian style steamed muthia, heat the oil in a broad non-stick pan.
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Add the mustard seeds to it.
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Add sesame seeds. These add a nice crunch in the muthia.
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Add asafoetida also.
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Sauté on a medium flame for 30 seconds.
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Add the Indian style steamed muthia pieces.
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Toss gently and cook on a medium flame for 2 minutes, while stirring occasionally.
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Serve cauliflower greens and besan muthia immediately with green chutney.
Health Benefits of cauliflower greens and besan muthia
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Cauliflower Greens and Besan Muthia – an iron rich breakfast.
- With 4.2 mg of iron per serving, these muthias are a nourishing breakfast and snack option for pregnant women.
- Folic acid, calcium, B vitamins, magnesium, phosphorus, potassium and zinc among some other nutrients of which these muthias are a good source.
- The fibre in these muthias is beneficial to maintain healthy heart.
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Weight watchers too can have this healthy breakfast. The use of besan make them protein rich too. This fibre and protein will keep them full for long hours and avoid binge eating.
| Energy | 233 cal |
| Protein | 8.3 g |
| Carbohydrates | 34.6 g |
| Fiber | 6.8 g |
| Fat | 7.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 222.1 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.6 mg |
| Vitamin C | 6.1 mg |
| Folic Acid | 46.8 mcg |
| Calcium | 61.7 mg |
| Iron | 4.2 mg |
| Magnesium | 64 mg |
| Phosphorus | 169.5 mg |
| Sodium | 23.9 mg |
| Potassium | 256.5 mg |
| Zinc | 1 mg |
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!
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!
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.