How to make Besan Khaman Dhokla? Best for health too

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Total Time: 30 min, Prep-8 min & Cook-20-22 min.

Level of Cooking: medium,    Taste: Delicious, Serve: 1-2

Benefits of Besan Khaman Dhokla: –

Well Dhokla is fermented food. There is food science behind recommending it. Its a Gujarati snacks like khandvi,  As per the book Yogic Diet & Its Basic Principles by Nityanandam Shree, fermented foods are more nutritious than their unfermented counterparts. Micro organisms break down complex compounds making the textures and snack more easily digestible. In addition, they synthesize vitamins and growth factors.
Research has proven health benefits associated with fermented foods including decrease in fat deposition, stimulation of metabolism , normalization of stomach acidity and protection of the stomach as well as the intestine lining.
Studies indicate that fermented foods like idlis and dosas are a right blend of carbs as well as protein and ideal for diabetics. So if you are suggested fermented foods by your dietician go ahead and enjoy them.
Moong dal cheela, breads and Avial as well as Appams are fermented food. So is buttermilk and kadhi.
At Nutri Health Systems we observe that blood group AB positive respond very well to fermented foods.

Nutritional Profile of Recipe :

Generic – Khaman Dhokla
 For serve :- 1, Dhokla :- 3.
Calories 435 Sodium 1,560 mg
Total Fat 27 g Potassium 0 mg
Saturated 5 g Total Carbs 36 g
Polyunsaturated 0 g Dietary Fiber 9 g
Monounsaturated 0 g Sugars 3 g
Trans 0 g Protein 4 g
Cholesterol 0 mg  Calcium  2%
Vitamin A 2%  Iron 6%
Vitamin C 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients: –

  • 1 to 1 & 1/2 cups Chickpea flour (Gram flour-Besan)
  • 1/8 teaspoon asafoetida (hing)
  • 1/4 teaspoon turmeric (haldi)
  • 3 teaspoons sugar or use 1 tsp. of Stevia sweetner instead of sugar, if you are a weight watcher, click here to buy stevia sweetner online.
  • 1 teaspoon ginger paste
  • 1 green chili finely chopped
  • 1 teaspoon salt – prefer rock salt
  • 1 cups water use as needed to make pouring consistency
  • 1/4 tsp. baking soda
  • 1 tsp. baking powder
  • 1-2 tbsp. of curd – add if you are going to ferment batter for 10-12 hours.

For Seasoning :-

  • 2 tablespoons oil – prefer sesame oil, mustard oil or olive oil
  • 5-7 curry leaves optional
  • 1/2 teaspoon mustard seeds (rai)
  • 1/2 teaspoon sesame seeds (til)
  • 1 lemon
  • 2 green chili seeded – cut into 4 length wise
  • Also 1/2 cup of hot water is required
  • Utensil / idly steamer to steam Dhokla

Moreover you will need :-

Dhokla maker – or, if you don’t have that, use all three of the following: that’s what we recommend

Covered pan large enough to hold round cake rack

Round cake-cooling rack

Round 9” cake pan

Do not use oven or microwave as that is not good to cook food according to The Ancient Yogic Tradition of Health & fitness.

Method / Directions & Preparation : –

Step 1

Sift the besan, and make batter should be smooth and pouring consistency. Add all the ingredients except the baking powder to the batter – sooji, salt, sugar, asafoetida, ginger and green chili.
mix it well, if needed add little more water. add curd & set aside
We will add the baking soda & baking powder just before steaming.
Grease the cake pan with oil and set aside.
Set the cake rack in the pan. Add water, just enough to touch the cake rack, and bring to a boil. This will be used to steam the dhokla.
When the water boils, turn down the heat to medium.
Add the baking soda & baking powder to the batter and beat the batter for a minute, batter will become airy and frothy. Quickly pour batter into a greased cake pan. Place the cake pan into the saucepan over the cake rack. Cover the pan. Steam for about 15-20 minutes on medium heat. Do not open the pen in between.
Check Dhokla with a knife. If the knife comes out clean, dhokla is ready. Turn off the heat and let it sit over the steam for 4-5 minutes covered.

Prepare the seasoning :-

Step 2

Heat oil in a small pan over medium heat moderately. Add mustard seeds, and sesame seeds stir for 3-4 seconds, add green chili stir and curry leaves, stir for few seconds. Cover the pan and turn off the heat. Careful curry leaves will splatter.
First drizzle the hot water over dhokla this will keep the dhokla moist. Then drizzle the seasoning over.
Cut them in squares.
Serve with green coriander chutney. Taste best when it is served warm.
Chew well to enjoy more..
Consume fresh.
Enjoy!

Suggestion :-

Khaman Dhokla can be refrigerated for a day. Before serving, heat Dhokla in a microwave or heat over steam.

Do not use curd in instant Dhokla as that might cause heaviness in your stomach.

You may add 1 – 2 tbsp. of curd while making batter & keep it aside for 10-12 hours to make fermented dhokla recipe.

Do not add ENO & fruit salt instead that use baking soda for safe option.

Use stevia sweetner instead of sugar, if you are a weight watcher, click here to buy stevia sweetner online.

 

 

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