Matarsutir Kochuri, Healthy Bengali Snack
by Tarla Dalal
A delicacy from the kitchens of Bengal, this kochuri is made using a dough of two flours with a green peas filling.
The flavours of aniseeds, kalonji and pepper mingle together in the stuffing to create a truly zesty bite! This is a filling snack, with the goodness of whole wheat and jowar flours, not to forget the nutrition boost from green peas.
As we have baked the Matarsutir Kochuri rather than deep-frying, the calorie-count is also absolutely under control.
You can also try other healthy baked snacks like Baked Samosa with Mixed Sprouts or Tandoori Paneer Calzone .
Matarsutir Kochuri, Healthy Bengali Snack recipe - How to make Matarsutir Kochuri, Healthy Bengali Snack
Preparation Time: Cooking Time: Baking Time: 35 minutes Baking Temperature: 200°C (400°F) Total Time:
Makes 14 kochuris
For The Dough
3/4 cup whole wheat flour (gehun ka atta)
1/4 cup jowar (white millet) flour
1 tsp oil
salt to taste
1 tsp nigella seeds (kalonji)
For The Filling
1 cup green peas
2 tsp aniseeds (vilayati saunf)
1/4 tsp nigella seeds (kalonji)
5 black peppercorns (kalimirch)
salt to taste
1 tsp sugar
1 tsp oil
Other Ingredients
1 tsp oil for brushing
For Serving
green chutney
For the dough
- For the dough
- Combine all the ingredients in a deep bowl and knead well into a semi-stiff dough, using enough water. Cover with a lid and keep aside for 10 minutes.
For the filling
- For the filling
- Combine all the ingredients, except the oil, and blend in a mixer to a smooth paste, without using water.
- Heat the oil in a broad non-stick pan, add the prepared green pea paste and sauté on a medium flame for 2 to 3 minutes. Keep aside.
How to proceed
- How to proceed
- Divide the filling into 14 equal portions and keep aside.
- Divide the dough into 14 equal portions and keep aside.
- Roll out a portion of the dough into a 75 mm. (3”) diameter thin circle without using any flour for rolling.
- Place a portion of the stuffing in the centre. Bring together all the edges in the centre, seal them tightly and flatten it slightly.
- Repeat with the remaining dough and filling to make 13 more kochuris.
- Brush each kochuri with little oil and arrange on a greased baking tray.
- Bake in a pre-heated oven at 200°c (400°f) for 15 minutes, turn them over and again bake for 15 minutes.
- Cool slightly and serve immediately with green chutney.
| Energy | 50 cal |
| Protein | 1.7 g |
| Carbohydrates | 8 g |
| Fiber | 1.2 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 20.8 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 0.9 mg |
| Folic Acid | 3.7 mcg |
| Calcium | 5.8 mg |
| Iron | 0.6 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 2.3 mg |
| Potassium | 32.2 mg |
| Zinc | 0.2 mg |
Too good!! At just 46 calories, this healthy snack is a must try not only for Bengalis'' but one and all. It''s a healthy option to serve at parties too.