By Anjali Dua, RD. CDE.
Whenever I have guests coming over or my family wants to indulge in a savory treat, my number one concern is about what can I make that is yummy but also low-calorie as well as nutritious. I am always looking for ideas and recipes that I can easily make and also share with all of you. Today, we are going to make and talk about Khaman Dhokla.
WHAT IS KHAMAN DHOKLA?
Khaman Dhokla is a vegetarian food item that originates from the Indian state of Gujarat. It is made with a fermented batter derived from split chickpeas. Dhokla can be eaten for breakfast, as a main course, as a side dish, or as a snack.
DID YOU KNOW?
Dhokla is very similar to Khaman however Dhokla is made of batter derived from rice gram and is white in color vs Khaman is typically made from Chickpeas gram and looks yellow in color. Khaman has become widly popular outside Gujarat but also is misunderstood or incorrectly known as Dhokla. So what we are making today is Khamanwhich a lot of people understand as Dhokla. I am just going to call it Khaman Dhokla.
AN EXCELLENT CHOICE
The best part of cooking Khaman Dhokla is that it is made with Steaming process. Steaming helps to keep nutritional value of food intact without destroying any vitamins and minerals. According to researchers, boiled or microwaved veggies have no cancer-fighting properties left. So steaming and fermenting really helps to retain these nutrients and may even enhance the flavour.
The ingredients make Khaman Dhokla a good source of vegetarian protein and fiber. The fermentation process in making of Khaman Dhokla increases the bioavailability of the nutrients such as folic acid, riboflavin, niacin, thiamine, biotin and Vitamin K.
Khaman Dhokla is also a good option of healthy and good protein snack for people trying to lose weight. It is easier to digest due to fermentation process. The micro-organisms break down complex protein, carbohydrates and fats into more easily assimilated molecules. This helps enable a healthy gut flora. An improved digestion, improves bowel movement, increases energy levels, and aids in loss of excess weight. Khaman Dhokla has a low glycemic index which makes it good snack for people living with diabetes but portion should be monitored.
Now on to the quick and easy recipe.
2 cups Bloom Organic Gram flour (besan)
1 cup yogurt beaten
Salt to taste
½ tsp Bloom Organic Turmeric powder
1 tsp fresh green chillies and ginger paste
2 Tbsp Oil
1 Tbsp lemon juice
1 tsp Soda bicarbonate
1 tsp mustard seeds
1 or 2 twigs of curry leaves
2 Tbsp fresh coriander leaves chopped (optional)
1. Take gram flour in a bowl. Add yogurt and approximately one cup of warm water and
mix. Avoid lumps. Add salt and mix again.
2. Leave it aside to ferment for three to four hours. When gram flour mixture has fermented, add turmeric powder and green chilies and ginger paste. Mix. Heat the steamer.
3. In a small bowl take lemon juice, soda bicarbonate, one teaspoon of oil and mix. Add it to the batter and whisk briskly. Pour batter into the greased plate and place it in the steamer.
4. Cover with a lid and steam for ten minutes.
5. Take off the stove and let it cool. When it is a little cool, cut it into squares and
keep in a serving bowl/plate.
6. Now, heat remaining oil in a small pan. Add mustard seeds and curry leaves. When the seeds begin to crackle, remove and pour over the Dhoklas. (You can add a dash of salt and sugar to the tempering.)
7. Garnish with chopped coriander leaves and serve right away.
About the author: Anjali Dua is a Registered Dietitian and Certified Diabetes Educator. Anjali works with clients on their weight management as well chronic disease management such as diabetes. ( Tip: You may be covered through your health insurance.) You can reach her at firstname.lastname@example.org.