Palak Methi Muthia

• Preparation Time: 10 mins
• Cooking Time: 25 mins
• Makes 3 servings

Palak Methi Muthia represents perfection in flavor, nutrition and visual appeal. The flavors of spinach and fenugreek balance each other very well in these steamed iron and folic acid rich dumplings, which get a further boost in aroma from the tempering of mustard and sesame seeds. Palak Methi Muthia makes a delicious treat when served with nutritious green chutney.

Ingredients

•  3 cups chopped spinach (palak)
•  1 1/2 cups finely chopped fenugreek (methi) leaves
•  1/4 cup whole wheat flour (gehun ka atta)
•  1/4 cup soya flour
•  2 tbsp semolina (rava)
• 1 tsp sugar
• 2 tsp green chilli paste
• 1/2 tsp chilli powder
• 2 tsp coriander-cumin seeds (dhania-jeera) powder
• 1/4 tsp turmeric powder (haldi)
• 1/4 tsp asafoetida (hing)
• 2 tsp oil
• 1/2 tbsp lemon juice
•  salt to taste

For The Tempering

• 1 tsp oil
• 1/2 tsp mustard seeds ( rai / sarson)
• 1/2 tsp sesame seeds (til)
• a pinch of asafoetida (hing)

For Serving

1. nutritious green chutney
2. Combine all the ingredients in a deep bowl and mix well to make a soft dough using very little water.
3. Divide the mixture into 3 equal portions and shape each portion into approximately 125 mm. (5") length and 25 mm (1") in diameter cylindrical roll.
4. Arrange the rolls on a sieve and steam in a steamer for 10 minutes or till a knife inserted into the muthia comes out clean.
5. Remove, cool slightly and cut into 25 mm. (1") slices. Keep aside.
6. For the tempering, heat the oil in a non-stick kadhai and add the mustard seeds.
7. When the seeds crackle, add the sesame seeds and asafoetida and sauté on a medium flame for a few seconds.
8. Add the muthia pieces and sauté on a medium flame for 1 to 2 minutes or till they turn light brown in colour. Keep aside to cool slightly.

How to pack

1.       Pack in an air-tight box along with nutritious green chutney.

Tips

1.      It will take approx. 20 minutes on a medium flame for the muthias to be cooked till done.

2.     To check if the muthias are done, insert a toothpick in the center. If it comes out clean, the muthias are cooked.

3.      Nutrient values per serving

• Energy  : 136 calories
• Protein  : 6.1 gm
• Carbohydrate  : 15.1 gm
• Fat  : 5.7 gm
• Fibre  : 4.6 gm
• Folic Acid  : 92.5 mcg
• Iron  : 2.2 mg

Courtesy : Foodnews

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