Khaman Dhokla is a popular steamed snack originating from the Indian state of Gujarat. This fluffy, savory cake made from fermented gram flour (besan) is not only delicious but also nutritious. It’s gluten-free, low in calories, and rich in protein, making it an ideal snack for health-conscious individuals. Often enjoyed as a breakfast item or an evening snack, Khaman Dhokla is typically served with tangy green chutney or tamarind chutney.
Dhokla has its roots in Gujarat, where it has been a staple for centuries. Traditionally served during festivals and special occasions, it reflects the region's culinary expertise in utilizing fermented ingredients. The fermentation process not only enhances the flavor but also contributes to its soft texture. Over the years, Dhokla has gained immense popularity across India and abroad, becoming a beloved snack in various forms. The dish embodies the essence of Gujarati cuisine, showcasing simplicity, health, and delightful flavors.
Ingredients:
1. 1 cup gram flour (besan)
2. 1/4 cup semolina (sooji)
3. 1/4 cup yogurt (dahi)
4. 1/2 cup water
5. 1 tablespoon lemon juice
6. 1/2 teaspoon turmeric powder (haldi)
7. 1 teaspoon ginger and green chili paste
8. 1 teaspoon sugar
9. Salt to taste
10. 1 teaspoon fruit salt (eno)
For Tempering:
1. 1 tablespoon oil
2. 1 teaspoon mustard seeds (rai)
3. 1 teaspoon sesame seeds (til)
4. 1 tablespoon chopped coriander leaves (dhania)
Method:
1. In a mixing bowl, combine besan, sooji, yogurt, water, lemon juice, turmeric, ginger and green chili paste, sugar, and salt. Mix until smooth and lump-free.
2. Cover and let the batter ferment for 20-30 minutes until it rises.
3. In a steamer, bring water to a boil. Grease a dhokla plate or baking dish with oil.
4. Add eno to the batter and mix gently. Pour the batter into the greased dish and steam for 15-20 minutes or until cooked through (check with a toothpick).
5. Allow the dhokla to cool, then cut it into pieces.
6. For tempering, heat oil in a pan, add mustard and sesame seeds. Once crackling, add coriander leaves and pour over the dhokla.
7. Serve with green chutney or tamarind chutney.
Nutrition Value:
1. 1 cup gram flour (besan)
- Calories: 356
- Carbohydrates: 53g
- Protein: 20g
- Fat: 6g
- Sodium: 35mg
- Cholesterol: 0mg
- Vitamins: Rich in B vitamins (B1, B2, B3)
- Minerals: High in iron, magnesium, and phosphorus
- Nutritional benefit: Excellent source of plant-based protein and fiber, beneficial for muscle health and digestion.
2. 1/4 cup semolina (sooji)
- Calories: 183
- Carbohydrates: 39g
- Protein: 6g
- Fat: 1g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Contains B vitamins
- Minerals: Good source of iron and magnesium
- Nutritional benefit: Provides energy and complex carbohydrates for steady energy levels.
3. 1/4 cup yogurt (dahi)
- Calories: 38
- Carbohydrates: 6g
- Protein: 4g
- Fat: 2g
- Sodium: 154mg
- Cholesterol: 31mg
- Vitamins: Contains vitamin B12 and riboflavin
- Minerals: High in calcium and phosphorus
- Nutritional benefit: Probiotic food that supports gut health and digestion, rich in calcium for bone strength.
4. 1/2 cup water
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Essential for hydration and facilitates bodily functions, including digestion.
5. 1 tablespoon lemon juice
- Calories: 4
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C
- Minerals: Contains potassium
- Nutritional benefit: Boosts immune system and aids digestion.
6. 1/2 teaspoon turmeric powder (haldi)
- Calories: 4
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of B vitamins
- Minerals: High in manganese and iron
- Nutritional benefit: Anti-inflammatory properties and antioxidant benefits.
7. 1 teaspoon ginger and green chili paste
- Calories: 5
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Contains potassium and magnesium
- Nutritional benefit: Aids digestion and may help reduce nausea.
8. 1 teaspoon sugar
- Calories: 16
- Carbohydrates: 4g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Provides quick energy but should be consumed in moderation.
9. Salt to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Varies based on amount used
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Essential for fluid balance and nerve function, but excessive intake can lead to health issues.
10. 1 teaspoon fruit salt (eno)
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Varies
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Contains sodium bicarbonate
- Nutritional benefit: Acts as a leavening agent, helping the batter rise and making it fluffy.
For Tempering:
1. 1 tablespoon oil
- Calories: 120
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin E
- Minerals: Contains small amounts of iron and calcium
- Nutritional benefit: Provides healthy fats essential for hormone production and nutrient absorption.
2. 1 teaspoon mustard seeds (rai)
- Calories: 5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of B vitamins
- Minerals: High in selenium and magnesium
- Nutritional benefit: Known for anti-inflammatory properties and may help boost metabolism.
3. 1 teaspoon sesame seeds (til)
- Calories: 17
- Carbohydrates: 1g
- Protein: 0g
- Fat: 1.5g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin B1 and B6
- Minerals: High in calcium, iron, and magnesium
- Nutritional benefit: Rich in healthy fats and antioxidants, promoting heart health and providing calcium.
4. 1 tablespoon chopped coriander leaves (dhania)
- Calories: 1
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin K and vitamin C
- Minerals: Contains potassium and manganese
- Nutritional benefit: Provides antioxidants and aids digestion while reducing inflammation.
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