Thursday, 18 October 2012

Nachni Methi Muthias ( Iron and Calcium Rich Recipe ) by Tarla Dalal


1 cup ragi (nachni / red millet) flour
1 cup whole wheat flour (gehun ka atta)
2 tbsp besan (bengal gram flour)
1 1/2 cups finely chopped fenugreek (methi)leaves
4 tsp garlic (lehsun) paste
4 tsp ginger-green chilli paste
4 to 1 tsp sugar substitute
1/2 tsp turmeric powder (haldi)
4 tbsp fresh low-fat curds (dahi)
salt to taste
a pinch of baking soda
1/2 cup finely chopped spinach (palak)
1 1/2 tsp oil for greasing and tempering
1 tsp mustard seeds ( rai / sarson)
1 tbsp sesame seeds (til)
1/4 tsp asafoetida (hing)

For The Garnish
2 tbsp finely chopped coriander (dhania)

For Serving
healthy green chutney

  1. Combine the flours, 1 cup of fenugreek leaves, garlic paste, ginger-green chilli paste, sugar, turmeric powder, curds, salt and soda-bi-carb in a bowl, mix well and knead into a soft dough, using enough water.
  2. Combine the spinach and the remaining ½ cup of fenugreek leaves in a dish and keep aside.
  3. Grease your hands with ¼ tsp of oil and divide the mixture into 30 equal portions and shape them into a cylindrical roll.
  4. Roll out each ball in the spinach-fenugreek leaves mixture, so that the balls are evenly coated with the mixture from all the sides.
  5. Grease a sieve using ¼ tsp of oil and arrange the rolls on it. Steam in a steamer for 15 minutes.
  6. Cool slightly and cut into 12 mm. (½”) slices and keep aside.
  7. For the tempering, heat the remaining 1 tsp of oil in a non-stick kadhai and add the mustard seeds.
  8. When the seeds crackle, add the sesame seeds and asafoetida and sauté on a medium flame for a few seconds.
  9. Add the muthia pieces and sauté on a medium flame for 2 to 3 minutes or till they turn light brown in colour and crisp from both the sides.
  10. Serve hot garnished with coriander.

Handy tip:

  1. You can make this recipe in the microwave. After step 5, brush each ball with little water and cover it with a thin muslin cloth and microwave in a microwave safe vessel on high for 3 minutes.
  2. Cool slightly and follow steps 7 to 11 and serve hot.


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