🌟 Protein-Rich Handwa Recipe
🔥 Macros (per mini Handwa – approx):
Calories: 280 kcal
Protein: 18-20g
Carbs: 28g
Fat: 10g
(may vary slightly based on paneer and oil use)
🥣 Ingredients:
Grains & Pulses:
1 cup Rice
1 cup Poha
1/2 cup Chana Dal
1/4 cup Toor Dal
1/4 cup Urad Dal
1 tbsp Yellow Split Moong Dal
1 tbsp Green Split Moong Dal
1 tbsp Masoor Dal
For Fermentation:
1/2 cup Yogurt (for overnight fermentation)
OR
1 sachet Eno/Fruit Salt (for instant version)
Vegetables:
1 cup grated Bottle Gourd (Lauki)
1/2 cup grated Carrot
1/2 cup grated Onion
1/2 cup Methi leaves (fresh or dried)
Protein Boost:
200g grated Low-Fat Paneer
Flavor Base:
2 tbsp Freshly Pounded Ginger-Garlic Paste
5-6 Green Chillies
2 tsp Carom (Ajwain) Seeds
Spices:
2 tsp Mustard Seeds
2 tbsp Sesame Seeds
1 tsp Red Chilli Powder
1 tsp Turmeric Powder
1 tsp Coriander-Cumin Powder
2-3 tsp Sugar (optional)
1 tsp Hing (Asafoetida)
Salt to taste
Other:
1/3 cup Oil (for tempering and cooking)
1 tsp Mustard
1 tbsp Sesame
Water as needed
Fresh Coriander Leaves
👩🍳 Method:
Soak Grains:
Soak all dals, rice, and poha overnight in a 4:1:1 ratio.
Grind Batter:
Next morning, grind everything into a finely coarse paste. Add yogurt and ferment in a dark warm place.
(Shortcut: If using immediately, skip fermentation and add Eno/fruit salt instead.)
Pound Fresh Masala:
Pound green chillies with carom seeds in a mortar-pestle.
Separately pound fresh ginger and garlic.
Mix Batter:
Into the fermented batter, add fresh ginger-garlic paste and the chilli-carom paste.
Add Veggies:
Mix in grated lauki, carrot, onion, and methi leaves (fresh or dried).
Add Spices:
Add red chilli powder, turmeric, coriander-cumin powder, and salt. (Sugar is optional for balance.)
Protein Boost:
Add grated paneer to make the Handwa protein-rich and wholesome.
Prepare Tempering:
Heat oil in a small wok. Add mustard seeds, sesame seeds, and hing. Let it splutter and immediately pour this tempering into the batter.
Sprinkle chopped coriander.
Make Mini Handwas:
Heat a small pan. Add a few mustard and sesame seeds with a teaspoon of oil for crunch.
Pour batter to form a thick pancake.
Cook covered on low flame until edges leave the pan and oil appears.
Flip and Cook:
Flip carefully. Cook the other side until beautifully golden brown.
Serve Hot:
Enjoy hot with mint chutney, garlic dip, or steaming chai! 🌿☕
.
.
.
.
.
#HealthyRecipes #WeightLossJourney #ProteinRich #HealthyEating #WeightLossRecipes #mealprepideas #HealthyLifestyle #CleanEating #LowCalorie #HealthyFood #FatLoss #ProteinRecipes #HealthySnacks #HealthyMealIdeas #FitnessRecipes #LowCarb #VegetarianRecipes #WeightLossMeals #HomeCooking #QuickHealthyMeals #MealPrep #LowFatRecipes #HealthyCooking #HealthyDesserts #HealthyChoices #HealthyWeightLoss #WeightLossTips #CleanEats #HealthyEatingJourney #FitnessMeals #HealthyLiving #NutritionalFood #HealthyDiet #HealthyCookingIdeas #HealthyMealsForWeightLoss #HealthyRecipesForWeightLoss #HealthyRecipeIdeas #WeightLossFood #HealthyMealPrep #HealthyLunch #HealthyBreakfast #HealthySnackIdeas #HealthyFoodie #FitnessFood #HomeCookedMeals #ProteinRichMeals #WeightLossDiet #NutritionTips #MealPlanning #HealthyRecipesForFitness #HealthyTastyMeals #EasyHealthyRecipes #fitnessinspiration #handvo #handvorecipe
Weight loss recipes, Healthy eating, Low calorie meals, High protein vegetarian recipes, Healthy snacks for weight loss, Clean eating recipes, Healthy lunch ideas, Quick healthy meals, Weight loss foods, Vegetarian protein-rich meals, Weight loss meal prep, Easy weight loss recipes, Fitness recipes, Low-fat meals, High-protein breakfast, Healthy dinner recipes, Low carb meals, Healthy dessert ideas, Easy healthy snacks, Weight loss tips, Fat-burning meals, Healthy meal planning, Fitness meals at home, Healthy homemade snacks, High-protein vegetarian food, Low carb breakfast, Healthy weight loss meals, Nutrition for weight loss, Healthy food ideas, Healthy cooking tips, Best recipes for weight loss, Homemade protein snacks, Easy healthy lunches, Healthy food for weight loss, Protein-rich vegetarian recipes, Quick weight loss meals, Meal prep for weight loss, Healthy meal ideas for weight loss, Simple weight loss recipes, Protein diet meals, Healthy smoothies, Healthy meal ideas for fat loss, High-protein recipes for weight loss, Clean eating meal plan, Vegan protein recipes, Healthy eating tips for weight loss, Low-carb dinner ideas, Healthy cooking at home, Weight loss diet recipes, Low fat protein meals, Weight loss food recipes.