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Tata Sampann Recipes: Instant Besan Dhokla

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Eat Breakfast

There is no escaping the evening munchies. Between lunch and dinner, tea time is usually when all of us feel hungry. In order to avoid unhealthy snacks, we often avoid eating at this time which can lead to bingeing later during the day. It is important to remember that snacking on healthy foods can be beneficial in many ways. Planning your evening snack to be a healthy snack can help you avoid a slump, keep your metabolism going and keep you full till dinner time.

Besan contains vitamins and minerals like folate, manganese, iron, copper, magnesium etc. It is a low-GI food that has a gradual effect on blood sugar. Besan is also high in fibre, which may help improve blood fat levels. It also contains a type of fibre called resistant starch, which has been linked to several health benefits.The trick is to plan for an easy healthy snack. Something that doesn’t take too much time or hassle to make and it is nutritious at the same time. This recipe from Nirmla Nehra is a perfect example of an easy healthy snack. This instant dhokla uses besan as a base and has very little oil. It is cooked by steaming, so there are no additional calories in the cooking process either. Besan is an extremely healthy ingredient to have in your pantry. It is rich in vitamins and minerals such as folate, manganese, iron, copper, magnesium etc. As it is a low-GI food, it is great for diabetics as it has a gradual effect on blood sugar. Besan is also high in fibre which may help improve blood fat levels. As compared to wheat flour, it is also higher in protein.

Take a look at the recipe below and make this a permanent part of your recipe book.

Ingredients

  • 1 cup Tata Sampann Besan (Gram Flour)
  • ½ cup Water
  • 1 tbsp Sugar
  • 1-2 tbsp Refined Oil
  • 1 tbsp Lemon Juice
  • Salt To Taste
  • 1/2 tsp Baking Soda

For the tadka

  • 2-3 tbsp Oil
  • 1/4 tsp Hing (Asafoetida)
  • 1 tsp Rai/ Sarso (Mustard Seeds)
  • 7-8 Curry Leaves
  • 2-3 Green Chilli, finely chopped
  • Lemon juice
  • Coriander Leaves for garnish

Method

1. In a bowl, take half a cup of water. Add 1 tbsp sugar, salt, lemon juice, and refined oil. Mix this well.

2. Add one cup Tata Sampann Besan to this. To aerate this flour, sieve while adding.

3. Use a whisk or spoon to mix this well. Make sure you use your spook in a single direction (clockwise or counterclockwise) and whip the batter till it is light and slightly fluffy. This can take up to 4 to 5 minutes of mixing.

4. While the batter rests for a few minutes, set up your steamer or take a kadhai and place a stand in it. Add one cup of water to it and let it create steam.

5. In the meanwhile, grease your dhokla moulds or steamer plates.

6. Add the baking soda to the dhokla batter and mix it well.

7. Transfer the batter to dhokla moulds. Place it on the steamer.

8. While the dhokla is cooking, make the tadka. Add the oil to a tadka pan. Once heated, add rai/sarso, a pinch of hing, sesame seeds, green chillies, and curry leaves. You can also add a half cup of water, salt and sugar to the dhokla if you like the texture to be moist. Let this boil for 2 minutes. After turning off the flame, add some lemon juice and chopped coriander leaves.

9. Remove the dhokla from its mould or cut it into pieces and sprinkle this tadka over it.

10. Serve while it is still warm with green chutney.

Try this easy healthy snack at home and let us know your comments and feedback.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Tata Sampann

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