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whole wheat momos recipe | healthy veg momos | zero oil steamed momos | atta momos
Tarla Dalal
06 December, 2024
Table of Content
About Healthy Momos
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Ingredients
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Methods
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Other Momo recipes
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For outer cover of veg momos
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For stuffing of healthy momos
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How to make healthy momos
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Nutrient values
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Momos are dumplings which are derived from South - asia and are native to northeast India.Momos have now become traditional delicacy in Nepal. We have adapted the momos recipe to make it healthy veg momos which is zero oil steamed momos. Momos, also fall under the category of Indian street food and sold all over India now. They can be either fried, steamed or pan-seared. You can stuff them with various fillings be it savoury or sweet.
Momos top the charts when it comes to Oriental cuisine. They are satiating and versatile, packed with the choicest of ingredients that are sure to delight your palate.
This healthy momo recipe is made with whole wheat flour outer covering and a nutritious stuffing of broccoli and bean sprouts. There is no fat used in this veg momo recipe as the broccoli used is precooked. This is the easiest healthy veg momos recipe, yet steaming takes a little while, but trust me the outcome is worth the wait.
To make healthy momos, combine the whole wheat flour and a little salt in a deep bowl, mix well and knead into a soft dough using enough water. Keep aside.To make the stuffing, combine the broccoli, bean sprouts, ginger paste, green chilli paste, garlic, sugar and salt in a bowl and mix well. You can use any vegetables of your choice, just make sure the veggies are properly chopped and shredded. Keep the stuffing aside. Divide the dough into 12 equal portions. Roll out a portion of the dough into a 75 mm. (3") diameter circle using a little whole wheat flour for rolling and place 1 tbsp of the prepared stuffing in the centre of the circle. Fold over to make a semi-circle and press the edges lightly with your fingers to seal it. Bring both the corners of the semi-circle one over the other and again pinch it with your fingers to seal it together. steam in a steamer for 10 mins and while placing them make sure they arent touching one another or they might just stick , make sure you do not over cook them or the covering will tend to dry out and once your momos seem glossy and non sticky, whole wheat momos are ready!!!
Here, in this version of Healthy Momos, the covering is made using whole wheat flour instead of refined maida, which is commonly used. And, instead of the regular stuffing of mixed veggies sautéed in oodles of oil, here we have used an oil-free filling of protein rich bean sprouts and antioxidant-rich broccoli. Follow the exact procedure to make the worlds healthiest whole wheat momos!
Serve whole wheat momos recipe with Schezuan Sauce or Hot and Sweet Chillli sauce.
Enjoy whole wheat momos recipe | healthy veg momos | zero oil steamed momos | atta momos with detailed step by step recipe photos
Tags
Preparation Time
15 Mins
Cooking Time
10 Mins
Total Time
25 Mins
Makes
12 momos
Ingredients
For Healthy Momos
1/2 cup whole wheat flour (gehun ka atta)
salt to taste
1/2 cup chopped and blanched broccoli
1/4 cup chopped bean sprouts
1/2 tsp ginger (adrak) paste
1 tsp green chilli paste
1 tsp finely chopped garlic (lehsun)
a pinch of sugar
whole wheat flour (gehun ka atta) for rolling
Method
- To make healthy momos, combine the whole wheat flour and a little salt in a deep bowl, mix well and knead into a soft dough using enough water. Keep aside.
- Combine the broccoli, bean sprouts, ginger paste, green chilli paste, garlic, sugar and salt in a bowl and mix well. Keep the stuffing aside.
- Divide the dough into 12 equal portions.
- Roll out a portion of the dough into a 75 mm. (3") diameter circle using a little whole wheat flour for rolling and place 1 tbsp of the prepared stuffing in the centre of the circle.
- Fold over to make a semi-circle and press the edges lightly with your fingers to seal it.
- Bring both the corners of the semi-circle one over the other and again pinch it with your fingers to seal it together.
- Repeat steps 4 to 6 to make 11 more momos.
- Steam the momosin a steamer for 10 minutes.
- Serve the healthy momos immediately.
Healthy Momos recipe with step by step photos
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- Momo/Dimsum are a type of Asian dumplings. They can be either fried, steamed or pan-seared. You can stuff them with various fillings be it savoury or sweet.This whole wheat momos recipe | healthy veg momos| zero oil steamed momos | atta momos | is made with whole wheat flour outer covering and a nutritious stuffing of broccoli and bean sprouts. There is no fat used in this veg momo recipe as the broccoli used is precooked. Here are some more momo recipe from our website :
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To make the outer cover for whole wheat momos recipe | healthy veg momos| zero oil steamed momos | atta momos | in a deep bowl take whole wheat flour. Whole wheat flour is excellent in making momos and good for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones.
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Add a little salt.
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Mix well and gradually add water.
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Knead into a soft dough using enough water and keep aside. If not using the dough immediately then cover it with a lid or damp muslin cloth to prevent it from drying.
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To make the outer cover for whole wheat momos recipe | healthy veg momos| zero oil steamed momos | atta momos | in a deep bowl take whole wheat flour. Whole wheat flour is excellent in making momos and good for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones.
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To make the stuffing for whole wheat momos | healthy veg momos| zero oil steamed momos | atta momos | in a bowl take broccoli. We have blanched the broccoli florets in a microwave and then finely chopped it before using.
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Add bean sprouts which will provide you with a lot of protein. You can use any veggies of your choice just ensure they are finely chopped or shredded. Capsicum, bell pepper, cabbage, carrots, onions, spring onions are some popular vegetables added in a momo stuffing.
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Add ginger paste and green chilli paste.
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Add finely chopped garlic.
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Add sugar and salt. If you want you can avoid adding sugar.
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Mix well and keep the stuffing aside. Do check for seasoning and spices before you start using it to stuff the whole wheat momos recipe | healthy veg momos | zero oil steamed momos | atta momos |
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To make the stuffing for whole wheat momos | healthy veg momos| zero oil steamed momos | atta momos | in a bowl take broccoli. We have blanched the broccoli florets in a microwave and then finely chopped it before using.
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To prepare whole wheat momos recipe | healthy veg momos| zero oil steamed momos | atta momos | divide the dough into 12 equal portions.
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Roll out a portion of the dough into a 75 mm. (3") diameter circle using a little whole wheat flour for rolling. Try to get thin edges and a thick center if making an old-school pleated momo. Also, if making in large quantity, you can roll out a huge thin sheet from the dough and using cookie cutter, quickly get equal size momo coverings.
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Place 1 tbsp of the prepared stuffing in the centre of the circle.
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Take little water and apply it using your finger on the circumference.
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Fold over to make a semi-circle and press the edges lightly with your fingers to seal it.
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Bring both the corners of the semi-circle one over the other and again pinch it with your fingers to seal it together.
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Repeat steps 4 to 6 to make 11 more whole wheat veg momos.
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Place the healthy momos in the steamer plate. Maintain some distance between them so they do not touch each other and get stuck
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Steam the veg wheat momos in a steamer for 10 minutes. Do not overcook the momos or else the flour will become dense and dry. The time required for cooking depends upon the thickness of your momo cover. If they have a glossy appearance and feel non-sticky, your momos are steamed and ready. Our whole wheat steamed veg momos are ready!
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Serve whole wheat momos | healthy veg momos| zero oil steamed momos | atta momos | immediately. You can enjoy the healthy momos with chilli garlic sauce or schezwan sauce.
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To prepare whole wheat momos recipe | healthy veg momos| zero oil steamed momos | atta momos | divide the dough into 12 equal portions.
Nutrient values (Abbrv)per plate
| Energy | 20 cal |
| Protein | 0.8 g |
| Carbohydrates | 4.2 g |
| Fiber | 0.7 g |
| Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 1.5 mg |
Click here to view Calories for Healthy Momos
The Nutrient info is complete
Shailja Mathuria
March 13, 2025, midnight
Thank you for the recipe!
Tarla Dalal
March 13, 2025, midnight
thanks for the feedback !!! keep reviewing recipes, articles you loved.
Rina Das
March 13, 2025, midnight
Tarla Dalal
March 13, 2025, midnight
Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Shharda gaandhi
March 13, 2025, midnight
Tarla Dalal
March 13, 2025, midnight
Sharadha, thanks for your feedback. Glad you liked the momos recipe.
n_katira
March 13, 2025, midnight
Quite an appetizing starter!! The covering is made with healthy fibre rich wheat flour, the stuffing has fibre rich bean sprouts and final this starter is steamed. What more can do u need in a healthy recipe for weight watchers? Bang on recipe!! Just gi ahead and try it...
Nirmala Rajshekar.
March 13, 2025, midnight
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