Momo is a type of South Asian dumpling, popular across the Indian subcontinent and the Himalayan regions of broader South Asia. Momos are native toTibet, Bhutan, Nepal, North Indian region of Ladakh, Northeast Indian regions of Sikkim, Assam, Arunachal Pradesh, Darjeeling and West Bengal, India.

They are similar to the Chinese baozi and jiaozi, Mongolian buuz, Japanese gyoza and Korean mandu, but in India heavily influenced by cuisine of the Indian subcontinent with Indian spices and herbs. The original recipe contains refined flour (maida) and fried vegetables. This healthier version of momos uses whole wheat flour and steamed sprouts & vegetables, making it very safe for diabetics as well as weight watchers. Very low in calories and high in fiber, these make ideal fat-free starters.

Ingredients for 12 pieces

Whole wheat flour ½ cup (50gms)
Green chilli paste 1 tsp
Finely chopped garlic 1 tsp
Broccoli (blanched and finely chopped) ½ cup(100gms)
Chopped bean sprouts ¼ cup(15gms raw)
Ginger paste ½ tsp
Salt To taste
Sugar A pinch
Whole wheat flour For rolling

 

Nutritive Value per piece

Energy 20 kcals
Protein 0.95 gms
Carbohydrate 3.75 gms
Invisible Fat 0 gms
Fiber 0.9 gms

 

Instructions:

  • Combine the whole wheat flour and a little salt in a deep bowl, mix well and knead into 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 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 momos in a steamer for 10 minutes.

Serve immediately!

Geeta Shenoy
Consultant dietician and nutritionist