As many of you know, I have Type 2 diabetes (my story). It is pretty much in the normal range now with my low carb keto diet and intermittent fasting. I am part of a support group through the IDM program run by Toronto based kidney specialist, Dr. Jason Fung. I am so grateful to have have my health restored.
Here is the link to buy the Complete Guide to Fasting, Dr. Jason Fung.
The general complaint is that Indian food and desserts are all high in carbs, but that is just because of the wheat and processed sugars we add to our foods today. This really does not need to be the case.
Since I have less of a pancreas due to pancreatitis years ago and multiple surgeries, I have to work harder than most people to obtain perfect sugars. I am on the road to recovery and rarely take insulin.
Dhokla or Mung bean cakes originate from the state of Gujarat. This is made by first sprouting the mung beans, a process that will happen in a day in warmer climates. It takes 2 to 3 days in the colder months. Please refer to my recipe page on my website or my cook book for soaking and sprouting your beans. Transfer sprouted beans to the fridge until you are ready to cook them, or they will keep sprouting.
Phodni, means to break apart and an important step to most Indian cooking.
If you wish, I have all organic oven roasted spices that I make in small batches.
Optional: You can add 1 onion, finely cut and fry it before toasting the coconut. If you don’t wish to make the Phodni, then add any relish to eat with the Dhokla.
Preparation & Cooking Time: 60 minutes – Serves 6-8, Makes about 12 – 1.5 inch squares.
Ingredients for Dhokla
Batter makes two 7 inch trays and about 24 Dhokla 1.5 inch squares
2 cups sprouted mung beans
1 Zucchini, grated
2 inches ginger, grated
1/2 bunch cilantro, chopped
1-2 tsp salt
1 Tbsp butter or ghee (to grease pan)
1 Tbsp coconut or olive oil (poured into batter)
1/4 cup water (mixed into batter)
1 tsp baking soda (mixed into each tray, just before steaming)
2 tsp Chana Masala or Dhana Jeera (Coriander-Cumin)
Topping – Phodni
2 Tbsp coconut oil or ghee
1 tsp panch phoran or 1/2 tsp mustard seeds & 1/2 tsp cumin
10 kari leaves
4 Tbsp sesame seeds
1/2 cup desiccated coconut
1 Tbsp ghee
1/2 lemon juice
You will need a wok or steamer to cook the dholka, 2 plates or Indian Thalis (with 2 inch) sides, about 7 “ in diameter.
Place the sprouted mung beans in the mixer with the ginger, salt, oil and 1/4 cup water. You may add any spice to the batter if you like such as Dhana Jeera / Chana Masala or just some pepper.
Grease the plates (Thalis) you will use to steam the dhokla. Pour batter into each tray, adding 1 tsp of baking soda to each tray. Spread evenly, gently shaking the plate to even out the batter. You can use the flat end of a measuring cup to smooth it out. Place cilantro leaves on top of the batter.
In a large wok, place 1 to 2 cups of water. Transfer the batter to the wok, cover and steam on low for 15 to 20 minutes until the dhokla is soft, spongy & cooked. Remove from the heat and add more water to the wok, and transfer the second plate for steaming.
Topping – Phodni
Heat 2 Tbsp ghee or coconut oil, wait until it is very hot and turn heat to low. Tilt the pan so that all the oil collects at one end and add 1 tsp of either panch phoran/ or mustard- cumin seeds. Cover and wait until the ‘popping’ of the seeds stops (about 30 seconds). Remove lid and add the kari leaves, fry for 30 seconds. Add the sesame seeds and toast for 1 to 2 minutes, careful not to burn it. Add coconut, toast for 2 minutes.
On medium high heat, add the onion and fry until golden brown (about 8 mins). On medium heat, add the coconut and fry for 2 minutes. Allow the dhokla to cool. Transfer the topping onto the dhokla. Garnish with Ghee and Lemon Juice.
You can eat this hot or at room temperature. Enjoy with cilantro or mint chutney.
For more recipes and spices, please have a look at Trudy Ann’s Masala Kitchen Recipe cookbook.
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Chai Chai x Trudy Ann
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