Dal and Vegetable Handwo ( Weight Loss After Pregnancy )

by Tarla Dalal

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This high protein variation of the traditional gujarati savory cake uses moong dal and semolina. Rich in folic acid and iron, this is a tasty way to speed up red blood cell development to make up for blood loss after delivery. I’ve cooked this in a non-stick pan to minimize oil usage.

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Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 4 servings
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Ingredients

1 cup yellow moong dal (split yellow gram) paste , refer handy tip
3 tbsp semolina (rava)
1/2 cup grated bottle gourd (doodhi / lauki)
1/4 cup grated carrot
2 tbsp finely chopped coriander (dhania)
1 tbsp crushed garlic (lehsun) , optional
1/2 tsp turmeric powder (haldi)
1/4 tsp chilli powder
2 tsp sugar
2 tsp lemon juice
1/2 tsp ginger-green chilli paste
salt to taste
2 tsp oil
1 tsp mustard seeds ( rai / sarson)
1 tsp sesame seeds (til)
1/2 tsp asafoetida (hing)
2 tsp fruit salt

Method

Combine the moong dal paste, semolina, bottle gourd, carrots, coriander, garlic, turmeric powder, chilli powder, sugar, lemon juice, ginger-green chilli paste and salt in a bowl and mix well.
Divide the batter into 2 equal portions.
Sprinkle the fruit salt on 1 portion of the batter and add 2 tsp of water over it.
When the bubbles form, mix gently.
Meanwhile, heat 1 tsp of oil in a non-stick kadhai and add ¼ tsp of mustard seeds.
When the seeds crackle, add ½ tsp of sesame seeds and ¼ tsp of asafoetida and sauté on a medium flame for a few seconds.
Pour the batter and spread it evenly to make a thick batter.
Cover and cook on a slow flame for 7 to 8 minutes or till the base turns golden in colour and crisp.
Lift the handvo gently using 2 large flat spoons and turn it over to the other side.
Cover and cook on a slow flame for another 5 to 7 minutes or till it turns golden brown in colour.
Cool slightly and cut it into equal pieces.
Repeat with the remaining portion to make 1 more handvo. Serve immediately.

Handy tip

To get 1 cup of yellow moong dal paste, clean, wash and soak ½ cup of yellow moong dal in enough water for 3 to 4 hours. Drain and blend in a mixer to a smooth paste.

Nutrient values