Diabetic Friendly Gluten Free Karela Muthiya

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Muthiya or Muthia is a popular snack/appetizer delicacy that comes from the state of Gujarat in India. The most famous version of these delicious steamed dumplings are often made with grated bottle gourd, some ginger, green chilies and a subtle hint of every day spices, all of which are further kneaded with gram flour into a dough. The dough is then rolled into a log, steamed till perfection and then sliced and tempered with an aromatic mix of mustard seeds, curry leaves and a handful of sesame seeds to lend it that beautiful flavor. Frankly speaking, muthiya makes for the most delicious and healthiest snacks to enjoy anytime with a cup of hot tea or coffee. Having said that, there are many variants of Muthiya. The one that I am sharing today is a diabetic friendly version which uses karela or the bitter gourd scrapings that are kneaded into a ragi and jowar dough for more health and nutrition benefits. Ragi and jowar are also good for those looking to shed some weight; if you too are one of them, do try these muthiyas and you are surely gonna love them I bet!



Diabetic Friendly Gluten Free Karela Muthiya


INGREDIENTS

  • Karela (bitter gourd) scrapings - 1 cup
  • Ragi flour (nachni/mandua ka atta) - 1/2 cup
  • Barley flour (jowar ka atta) - 1/4 cup
  • Finely chopped green chilies - 1 to 2
  • Finely chopped coriander - 1 tbsp
  • Finely chopped/grated ginger - 1 tsp
  • Oil - 1 tbsp
  • Baking soda - 1/4 tsp
  • Salt - as per taste
  • Turmeric powder - 1/4 tsp
  • Fennel powder - 1/2 tsp
  • Methi/ fenugreek powder - 1/4 tsp
  • Jeera powder - 1/2 tsp
  • Coriander powder - 1/2 tsp
  • Amchoor powder - 1 tsp
  • Sugar - 1 tsp

For tempering

  • Oil - 1 tbsp
  • Mustard seeds - 1 tsp
  • Whole red chilies - 2 to 3
  • Sesame seeds (til) - 1 tsp
  • Curry leaves - a few
  • Chopped coriander leaves - a handful


Diabetic Friendly Gluten Free Karela Muthiya


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METHOD

  • Start by first washing the karela scrapings nicely.
  • Put them in a bowl and sprinkle about 1/2 tbsp of salt. Let them rest for 15 to 20 minutes.
  • After 15 minutes, squeeze out the water from the scrapings and keep aside.
  • In a kadhai, add a tbsp of oil. Once it is moderate hot, add the turmeric powder. Saute for few seconds and then add the squeezed karela scrapings.
  • Cook them on medium heat until they are little crisp and have attained golden color.
  • Turn off the heat and then add salt, fennel powder, coriander powder, jeera powder, methi powder and amchoor. Mix nicely. Let it cool.
  • Next, in a bowl, mix in the ragi and jowar flours along with baking soda.
  • Add in the cooled karela scrapings, chopped ginger, coriander and green chilies.
  • Knead into a dough using warm water little by little. Divide the dough into 3 to 4 portions and shape into logs.
  • Meanwhile bring some water to a boil in a steamer.
  • Steam the logs for 15 to 20 minutes. Let them cool.
  • Cut the logs into 1 cm thick slices.
  • For the tempering, heat some oil in a pan. Once it is moderate hot, add mustard seeds and sesame seeds. Once they splutter, add in the whole red chilies and curry leaves. Slide in the muthiyas and saute for 2 to 3 minutes.
  • Sprinkle some freshly chopped coriander and then serve hot with some chai and your favorite chutney on the side.


Diabetic Friendly Gluten Free Karela Muthiya


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