Healthy Oondhiya
by Tarla Dalal
Startling though it may seem, here is a wonderful and healthy modification of the famous festive Gujarati dish which is ordinarily loaded with oil. I've changed this recipe and cut down on the oil along with the invisible fat which you get from coconut. The methi muthias added to this recipe are baked to a wonderful rich golden brown colour that are very appealing and also cut down a lot of the calories you get in the fried version. A good amount of iron and calcium is available from this hearty dish and this is sure to become your family favourite.
Healthy Oondhiya recipe - How to make Healthy Oondhiya
Preparation Time : Cooking Time: Total Time:
Serves 6.
For the oondhiya
2 cups surti papdi (fresh vaal)
1 1/4 cups purple yam (kand), peeled and cut into cubes
1 cup baby potatoes
1 1/4 cups sweet potatoes (shakarkand), peeled and cubed
3 to 4 small sized brinjals (baingan / eggplant)
1/2 tsp carom seeds (ajwain)
a pinch of baking soda
salt to taste
To be mixed into a masala
1 cup chopped coriander (dhania)
1/2 cup beaten rice (poha)
1/4 cup green garlic (hara lehsun), chopped
3 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp ginger-green chilli paste
1 tsp chilli powder
1 tsp sugar
1/2 tsp carom seeds (ajwain)
1/4 tsp turmeric powder (haldi)
1/4 tsp asafoetida (hing)
1 ripe banana ,mashed
salt to taste
Other ingredients
1 recipe Baked Methi Muthias
For the garnish
1 tbsp chopped coriander (dhania)
- Main Procedure
For the oondhiya
- For the oondhiya
- String the surti papadi taking care not to separate the 2 sides.
- Wash the papadi, add the carom seeds, soda bi-carb and salt and mix well.
- Make criss-cross slits in the kand, baby potatoes, sweet potatoes and brinjals taking care not to separate the segments.
- Fill half the masala mixture into the slits of kand, baby potatoes, sweet potatoes and brinjals. Keep aside the remaining masala mixture.
- Combine the surti papadi, stuffed vegetables, remaining masala mixture with 3 cups of water and pressure cook for 2 whistles.
How to proceed
- How to proceed
- Transfer the cooked oondhiya, methi muthias into a large serving dish and toss lightly.
- Serve hot, garnished with the chopped coriander.
| Energy | 160 cal |
| Protein | 3.6 g |
| Carbohydrates | 34.9 g |
| Fiber | 5.7 g |
| Fat | 0.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 411.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.4 mg |
| Vitamin C | 25.2 mg |
| Folic Acid | 23.2 mcg |
| Calcium | 101.2 mg |
| Iron | 2.1 mg |
| Magnesium | 40.4 mg |
| Phosphorus | 93.2 mg |
| Sodium | 32.8 mg |
| Potassium | 371.9 mg |
| Zinc | 0.5 mg |