Sprouts Dhokla
by Tarla Dalal
sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images.
Sprouts dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry!
sprouted moong dhokla is mainly made from sprouted moong, spinach and Indian spices with a little bit of besan.
Once a Gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing as in our sprouted moong dhokla.
There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. This is sprouts dhokla recipe can be made instantly if you have moong sprouts in hand! It is one of the easiest dhokla recipe.
Spinach used in the recipe gives sprouts dhokla a nice green colour and makes it look appetizing.
If you are weight watching or long to eat something healthy, this healthy sprouts dhokla is for you. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone.
I give sprouts dhokla to my kids in their tiffin, it is a great way to add sprouts to their meal and also as it is protein rich and super healthy. You can also make this if guests are coming over and you are looking for something simple and healthy.
Learn to make sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with detailed step by step recipe photos and video below.
Sprouts Dhokla recipe - How to make Sprouts Dhokla
Preparation Time: Cooking Time: Total Time:
Makes 12 pieces
For Sprouts Dhokla
1 cup sprouted moong (whole green gram)
1/2 cup finely chopped spinach (palak)
3 green chillies , roughly chopped
salt to taste
2 tbsp besan (bengal gram flour)
1 tsp fruit salt
1 tbsp oil
1 tsp sesame seeds (til)
1/2 tsp asafoetida (hing)
3 to 4 curry leaves (kadi patta)
1 tsp finely chopped green chillies
oil for greasing
For Serving With Sprouts Dhokla
green chutney
For sprouts dhokla
- For sprouts dhokla
- To make {span class="bold1"}sprouts dhokla{/span}, combine the sprouted moong , spinach and green chillies and blend in a mixer using a little water to a smooth paste.
- Transfer the paste into a bowl, add the salt, besan along with ¼ cup water and mix well to make a batter of pouring consistency.
- Just before steaming, add the fruit salt and 2 tsp of water over the batter.
- When the bubbles form, mix gently.
- Pour the batter into a greased 175 mm. (7”) diameter thali and shake the thali clockwise to spread the batter in an even layer.
- Steam in a steamer for 10 to 12 minutes or till the dhoklas are cooked.
- Heat the oil in a small pan and add the sesame seeds, asafoetida, curry leaves and green chillies and sauté on a medium flame for few seconds.
- Pour this tempering over the {span class="bold1"}sprouts dhoklas{/span}, cool slightly and cut into equal diamond shaped pieces.
- Serve the {span class="bold1"}sprouts dhokla{/span} immediately with green chutney.
Handy tip:
- Handy tip:
- Cool the {span class="bold1"}sprouts dhoklas{/span} for just about 30 seconds, so that they can be easily cut into pieces.
Sprouts Dhokla (Low Calorie) Video by Tarla Dalal
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Batter for sprouts dhokla
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To prepare the batter for sprouts dhokla, transfer the sprouted moong to a mixer jar. Moong sprouts are nutrient-dense i.e. rich in several nutrients like potassium, vitamin B, magnesium, phosphorous.
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Add spinach. They increase the nutrient quotient and provide a bright green color to sprouts dhokla.
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Add green chillies. Add more or less as per the spice level you prefer.
- Blend in a mixer using a little water to a smooth paste.
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Transfer the paste into a bowl.
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Add the salt and besan.
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Add around ¼ cup water.
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Mix well to make a batter of pouring consistency. The batter should not be runny, or else you will get dense, flat dhoklas.
How to make sprouted moong dhokla
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Just before steaming sprouts dhokla | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | grease a 175 mm. (7”) diameter thali using a little oil.
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Add the fruit salt. After adding the fruit salt, do not let the batter sit idle for a long time or else you won’t get soft, spongy sprouted moong dhoklas.
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Add 2 tsp of water over the batter. When the bubbles form, mix gently.
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Pour the batter into a greased 175 mm. (7”) diameter thali and shake the thali clockwise to spread the batter in an even layer.
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Steam in a steamer for 10 to 12 minutes or till the dhoklas are cooked. To check if the sprouted moong dhoklas are cooked or no, insert a knife or toothpick in the center and check if it comes out clean.
Tempering for sprouts dhokla
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For the tempering for sprouts dhokla | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | heat the oil in a small pan.
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Once the oil is hot, add the sesame seeds.
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Add asafoetida.
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Add curry leaves.
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Add green chillies and sauté on a medium flame for a few seconds.
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Pour this tempering over the dhoklas.
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Cool slightly and cut into equal diamond-shaped pieces. Cool the dhoklas for just about 30 seconds, so that they can be easily cut into pieces.
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Serve sprouts dhokla | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | immediately with green chutney for dhokla.
Tips for sprouts dhokla
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You may need only 2 to 3 tsp of water for blending the paste.
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The paste has to be thick and not runny.
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Though the recipe makes use of 2 tbsp of besan, add a tbsp more if required to make the batter thick.
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If the batter is thin, the dhokla might not get cooked.
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For soft and fluffy dhokla, ensure that the fruit salt is from a packet which is unopened or recently opened.
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After adding fruit salt, prefer to add warm water.
- Also after adding fruit salt and water, mix the batter very gently. If you mix it vigorously, it will negate the effect of fruit salt and the dhokla won’t turn soft.
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Remember to cool the dhokla before cutting and demoulding. This is necessary to get even shaped pieces.
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Finally serve them immediately. They may turn chewy with time.
Health Benefits of sprouts dhokla
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Sprouts Dhokla – a healthy vegetarian snack.
- Sprouts are a wealth of protein and fibre – 2 key essential nutrients needed to boost metabolism and add satiety value.
- The fibre helps to manage blood sugar and blood cholesterol levels too.
- Further this recipe uses only sprouts as a base and not too much of flour, so it has a low carb count. Thus these dhoklas are a wise choice for obesity diet.
- Spinach adds in iron and folate, which helps prevent anaemia.
- Serve these tempting dhoklas with green chutney for a flavourful and wholesome experience.
| Energy | 40 cal |
| Protein | 1.9 g |
| Carbohydrates | 4.6 g |
| Fiber | 1.4 g |
| Fat | 1.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 177.6 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 1.1 mg |
| Folic Acid | 40.2 mcg |
| Calcium | 12.3 mg |
| Iron | 0.5 mg |
| Magnesium | 12.3 mg |
| Phosphorus | 26.9 mg |
| Sodium | 5 mg |
| Potassium | 68.9 mg |
| Zinc | 0.2 mg |
I just saw the recipe, I have a child of 2 years and wanted to prepare the recipe for him. what option I can use instead of ENO? As it is for the small baby I wanted to avoid ENO, will baking soda work for it?
Nice recipe! We are going to make this regularly.
I have tried.. but .. dhokla is not getting solid.. it is still like better.. what gone wrong?
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My Dhokala turned red and had a bad smell ...I had added rava instead of besan a spoonful. and it didn''t rise as well ... taste was bad. .. can u tell the reason
Hi, instead of fruit salt, can I add Eno? Which is easily available at home
I think we can use soaked Chana dal instead of chana dal atta for better healthy version , n grind together with sprouted moong
my son is allergic to besan. how to substitute it?
how to fix if i by mistake add more water or fruit soda in batter than required.