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Healthy Oondhiya recipe | Undhiyu | Undhiyu with baked muthias, less oil |
Tarla Dalal
06 December, 2024
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Healthy Oondhiya recipe | Undhiyu | Undhiyu with baked muthias, less oil |
Undhiyu, a traditional Gujarati mixed vegetable delight, is renowned for its rich flavors and extensive array of winter vegetables. While typically quite oily, this "healthy undhiyu" recipe presents a revolutionary approach, transforming a calorie-dense dish into a nutritious powerhouse without compromising its authentic taste. The genius lies in thoughtful ingredient selection and, crucially, a shift in cooking methodology from deep-frying to more health-conscious techniques.
The heart of this healthy undhiyu lies in its vibrant vegetable medley. Featuring seasonal gems like surti papadi, purple yam (kand), baby potatoes, sweet potatoes, and small brinjals, the dish is inherently packed with dietary fiber, vitamins, and minerals. Each vegetable contributes its unique texture and subtle sweetness, creating a harmonious blend of flavors. The careful preparation, including making criss-cross slits in the vegetables to allow the masala to permeate, ensures that every bite is infused with the aromatic spices.
A significant innovation in this recipe is the meticulous preparation of the masala and its integration. The masala, a potent blend of chopped coriander, beaten rice (poha), green garlic, ginger-green chilli paste, and a host of aromatic spices like coriander-cumin powder, chilli powder, ajwain, turmeric, and asafoetida, is the soul of undhiyu. The unexpected addition of mashed ripe banana to the masala is a brilliant touch, providing natural sweetness and binding the mixture, allowing for reduced oil without sacrificing moisture or flavor.
The most transformative aspect of this healthy undhiyu is the complete overhaul of the cooking process for the key components. Traditional undhiyu often involves deep-frying individual vegetables and muthias, leading to a substantial calorie and fat load. Here, the recipe cleverly reduces the overall oil content by primarily pressure cooking the vegetable mixture with just 3 cups of water, allowing the vegetables to steam in their own juices and absorb the rich masala. This method preserves nutrients and significantly cuts down on unhealthy fats.
Furthermore, the inclusion of "Baked Methi Muthias" is a game-changer. Muthias, traditionally deep-fried gram flour dumplings, are a staple in undhiyu. By baking them to a golden brown, this recipe brilliantly eliminates the vast majority of absorbed oil, offering the same beloved texture and flavor of the muthia but with a fraction of the calories. This seemingly small alteration has a massive impact on the overall health profile of the dish, making it appealing to those watching their fat intake.
Ultimately, this healthy undhiyu recipe is a testament to mindful cooking, proving that beloved traditional dishes can be re-imagined to fit modern dietary needs without losing their essence. It's a robust, flavorful, and fiber-rich meal that supports a balanced diet, making it suitable for those seeking a nutritious and delicious way to enjoy Gujarati cuisine, particularly during the winter months when these fresh vegetables are in season. Garnished with fresh coriander, it remains a celebration of Indian flavors, made accessible for a health-conscious lifestyle.
Tags
Preparation Time
15 Mins
Cooking Time
30 Mins
Total Time
45 Mins
Makes
6 servings
Ingredients
Main Recipe
For the oondhiya
2 cups surti papadi (fresh vaal)
1 1/4 cups purple yam (kand)
1 cup baby potatoes
1 1/4 cups sweet potato (shakarkand) cubes
3 to 4 small sized brinjal (baingan / eggplant)
1/2 tsp carom seeds (ajwain)
a pinch of baking soda
salt to taste
To be mixed into a masala
1 cup chopped coriander (dhania)
1/2 cup beaten rice (poha)
1/4 cup chopped green garlic (hara lehsun)
3 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp ginger-green chilli paste
1 tsp chilli powder
1 tsp sugar
1/2 tsp carom seeds (ajwain)
1/4 tsp turmeric powder (haldi)
1/4 tsp asafoetida (hing)
1 ripe banana ,mashed
salt to taste
Other ingredients
1 recipe Baked Methi Muthias
For the garnish
1 tbsp chopped coriander (dhania)
Method
For the oondhiya
- String the surti papadi taking care not to separate the 2 sides.
- Wash the papadi, add the carom seeds, soda bi-carb and salt and mix well.
- Make criss-cross slits in the kand, baby potatoes, sweet potatoes and brinjals taking care not to separate the segments.
- Fill half the masala mixture into the slits of kand, baby potatoes, sweet potatoes and brinjals. Keep aside the remaining masala mixture.
- Combine the surti papadi, stuffed vegetables, remaining masala mixture with 3 cups of water and pressure cook for 2 whistles.
How to proceed
- Transfer the cooked oondhiya, methi muthias into a large serving dish and toss lightly.
- Serve hot, garnished with the chopped coriander.
Healthy Oondhiya recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 160 cal |
| Protein | 3.6 g |
| Carbohydrates | 34.9 g |
| Fiber | 5.7 g |
| Fat | 0.7 g |
| Cholesterol | 0 mg |
| Sodium | 32.8 mg |
Click here to view Calories for Healthy Oondhiya
The Nutrient info is complete
Foodie #631291
Sept. 20, 2020, 2:38 p.m.
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