Sanjivani Vegetable Steamed Rolls (Also known as Vegetable Muthiya)

Health Benefits:

Sanjivani Muthiya is a modified steamed protein rich food which can be made with variety of vegetables. It is a delicious combo of health and taste!.High protein, antioxidant meal which is quick to make and tasty too.Muthiya is a popular Gujarati dish from Western part of India. It has been modified to increase its nutritional value. It is a satisfying healthy delicacy which has a perfect combination of plant-based protein, vegetables, and important spices.

Ingredients:

• Mung dal-1 cup, rinsed and soaked for 2 hours
• Sooji/Crème of wheat-1/2 cup or a little more to achieve desired consistency
• Cilantro, finely chopped-10 to 12 branches

Vegetables-2 cups:

Muthiya can be made with different combinations of vegetables. Be creative in choosing the vegetables to fulfill the nutritional requirement of the body based on the health condition/s. Here are some suggestions:

• Option 1: Broccoli1 cup (crushed), Spinach 1 cup (finely chopped), Carrot 1 cup (grated/crushed)
• Option 2: Kale 1 cup (grated), Spinach1 cup (finely chopped), Carrot 1 cup (grated)
• Option 3: Collard Green 2 cups (finely chopped) and Cilantro
• Option 4: Cabbage2 cups (finely chopped/crushed)
• Option 5: Fenugreek leaves 1 cup (finely chopped) + Add 1 tablespoon of sweetener of your choice
• Option 6: Opo Squash/Bottle gourd 2 cups (grated or crushed) + Use a little less water as squash adds its water content to the dough when cooked

Spices:

• Turmeric-1/2 teaspoon
• Ginger, grated-1 teaspoon
• Green Chilies-¼ to 1 teaspoon finely chopped or crushed, depending on how spicy hot you want to eat
• Asafetida-1/8 teaspoon
• Mustard seeds-1 teaspoon
• Sesame seeds-1 teaspoon
• Curry leaves-7 to 8
• Baking Soda-¼ teaspoon
• Salt-to taste which in most cases would be about 1 teaspoon

Liquids:

• Enough water to grind the dal to make a thick batter-usually 1 cup
• Avocado Oil/ Canola oil-4 tablespoons

Cooking Instructions:

• Rinse 1 cups of mung dal in a strainer until water comes out nearly clear and soak in 3 cups of water for at least two hours.
• Rinse again and grind the mung dal mildly coarse.
• Add 2 cups of vegetables of your choice from the above options in the ground mung dal.
• Add spices and oil as mentioned above and mix well.
• Now mix enough sooji to have consistency like thick cookie dough. The water content will be reduced by the sooji and will make the dough firmer so wait for 10 minutes to see how much water needs to be absorbed by adding some more. With experience you will be able to assess it quickly
• Divide the dough in 6 equal portions. Take one portion in between your greased palms and gently roll it to a cylindrical shape Muthiya. Do the same for other 5 portions.
• Meanwhile take a steam pot or steam plate and grease it with oil. Place all the Muthiyas on the plate /steam pot and put it in the steamer for 10 minutes on a high flame, making sure the water level in the steamer is not high enough to soak the dough.
• Prick a toothpick in the cooked Muthiya. If it comes out clean, then it indicates that it is well-cooked. Remove the Muthiyas from the steamer and cool for a few minutes.
• Then, cut them into thick slices with a knife. You can eat these Muthiyas with uncooked oil or eat after tempered with mustard and sesame seeds.
• For tempering , heat the pan and pour 1 tablespoon of oil in it. Add mustard seeds first, and as the seeds splatter, add sesame seeds and curry leaves.
• Then add the cut Muthiya pieces and roast them a little or more (but not burnt) based on your preference.
• Garnish them with chopped cilantro and serve hot with Mango pickle or any one of the Sanjivani chutneys .