Nutritional Facts of Cauliflower Greens and Besan Muthia, Calories in Cauliflower Greens and Besan Muthia

by Tarla Dalal
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cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | with 23 amazing images.

 

How often we find ourselves picking lush cauliflowers at the market, only to quickly discard the greens and stow the cauliflower head alone into the fridge! Well, this recipe will help you discover the goodness of this often unused part of the cauliflower. We have experimented with it and presented it here in the form of Indian style steamed muthia. 

 

To make cauliflower greens and besan muthia, combine the cauliflower greens, besan, whole wheat flour, chilli powder, turmeric powder, sugar, oil, coriander and salt in a deep bowl, mix well and knead into a soft dough using enough water. Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of approximately 150 mm. (6") in length and 25 mm. (1") in diameter. Arrange both the rolls on a greased sieve and steam in a steamer for 10 minutes. Remove and keep aside to cool slightly for 10 minutes. Cut each roll into 12 mm. (½”) slices and keep aside. For the tempering, heat the oil in a broad non-stick pan and add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Add the muthia pieces, toss gently and cook on a medium flame for 2 minutes, while stirring occasionally. Serve immediately with green chutney.

 




The greens are a great source of iron and folic acid, which are must-have nutrients for mums-to-be. Iron helps in building haemoglobin levels and folic acid is important for the brain development of the baby. The phool gobhi besan muthia is a tasty and healthy steamed breakfast, which will help you boost your iron and folic acid reserves and build up your haemoglobin stores. You will also thoroughly relish the yummy texture and lingering flavour of these traditionally-tempered muthias.

These muthias are also a very good source of fibre, thus from weight watchers to heart patients all can enjoy this healthy breakfast recipe. For diabetics we recommend to restrict the serving size to half. Fibre also helps to add satiety and cleanse our system thereby preventing constipation. 

 

Tips for cauliflower greens and besan muthia. 1. Do not forget to grease the steamer plate. 2. After steaming, always allow the muthia to cool before making pieces, otherwise they will stick to the knife and you will not get uniform pieces. 


If you are looking out for more nutritious iron rich recipes for pregnancy check these out Chawli Masoor Dal , Nachni Ladoos , Ragi and Oat Crackers and Matki and Jowar Paratha.

Value per serving% Daily Values
Energy233 cal12%
Protein8.3 g15%
Carbohydrates34.6 g12%
Fiber6.8 g27%
Fat7.2 g11%
Cholesterol0 mg0%
VITAMINS
Vitamin A222.1 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C6.1 mg15%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)46.8 mcg23%
MINERALS
Calcium61.7 mg10%
Iron4.2 mg20%
Magnesium64 mg18%
Phosphorus169.5 mg28%
Sodium23.9 mg1%
Potassium256.5 mg5%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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