Recipe

Lauki Muthiya – Gluten-Free! Oil-Free!

Prep Time
10 minutes
Cook Time
15 minutes
Servings
2 servings

Muthiyas are very popular in Gujarat. It derives its name from the gripping action on the dough to shape it. There are many ways to make it by varying the ingredients used in them and shaping them differently. Using greens, herbs and grated vegetables it is very flexible and lends itself to a myriad of ways to make it. One of the commonest ways is to use a combination of wheat flour and chickpeas flour.

Here is a gluten-free version without oil. It makes for a great evening snack.

Ingredients
  • Jowar flour: 1 cup
  • Besan: ½ cup
  • Lauki/Bottle gourd: 1 cup (grated)
  • Peanut curd: 2 Tbsp (or less)
  • Rock salt: to taste
  • Coriander powder: ½ tsp
  • Cumin powder: ½ tsp
  • Chilli Powder: ½ tsp
  • Turmeric Powder: ½ tsp
  • Garam Masala Powder: ½ tsp
  • Ginger: 1 inch(grated)
  • Green chilli: 2-3( finely chopped)
  • Coriander leaves: 2 tbsp

For Garnish

  • Fresh coconut: 2 tbsp(grated)
  • Sesame seeds: 1 tsp
  • Coriander leaves: 1tbsp
  • Hing: a pinch

 

 

Method
  • Mix jowar flour, besan, rock salt, coriander powder, cumin powder, chilli powder, turmeric powder, garam masala powder, ginger, green chilli, coriander leaves and grated lauki.
  • Knead for a few minutes and add just enough curd to make a pliable dough similar to that of roti dough.
  • Roll the dough into thick cylinders and steam in a steamer for around 15 minutes. Poke with a knife to check it is not raw from within.
  • Cool for a while.
  • Cut thick slices of the roll.
  • Heat a pan and dry roast sesame seeds and grated coconut with a pinch of hing and toss the sliced muthiyas in it.
  • Serve hot with coriander leaves sprinkled on top, with any chutney of your choice.

Wellcure Tip:

  • Once steamed it can also be roasted until crisp.
  • Try using chopped spinach and methi leaves in place of lauki.
  • Since we use vegetables or greens in the dough, the dough tends to get watery, so use curd accordingly.
  • Note that there is no water used to make the dough.

Eating guide:

  • Food group: millet and vegetables
  • Millets are gluten-free, rich in fibre and high on nutritional value. They are a good option to add variety to your meals or when you want to go grain-free.
  • Replace them in recipes that call for rice or wheat.
  • Veggies are loaded with enzymes and high water content. They aid in digestion and act as a daily dose of vitamins and minerals.

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