Dhokla, a traditional Indian dish, has gained immense popularity not only for its delicious taste but also for its numerous health benefits. Originating from the state of Gujarat, dhokla is a versatile and nutritious snack made primarily from fermented chickpea flour. Its unique preparation process involves fermentation, giving rise to its distinct tangy flavour and fluffy texture.
It is believed that dhokla was made using a combination of rice and chickpea flour. Over time, different variations and adaptations of the dish have emerged, incorporating alternative grains such as semolina and lentils. The fermentation process involved in making dhokla is a key element of its preparation. The batter, consisting of the chosen flour, is mixed with yoghurt or water and set aside to ferment for several hours. This process not only imparts a unique flavour to the dish but also enhances its nutritional value.
Health Benefits of Eating Dhokla
Digestive Health
Dhokla contains dietary fibre, which aids in regulating bowel movements, preventing constipation, and promoting a healthy digestive system. The fermentation process involved in making dhokla increases the bioavailability of nutrients and promotes the growth of beneficial gut bacteria. These bacteria help maintain healthy gut flora, improving digestion and preventing digestive disorders.
Weight Management
Dhokla's high protein and fibre content promotes satiety, keeping you fuller for longer periods and preventing overeating. The inclusion of fibre also helps regulate blood sugar levels, preventing spikes and crashes that can lead to unhealthy food cravings and excessive calorie consumption. Moreover, dhokla is a steamed snack made with less oil in comparison to fried snacks, which makes it lower in calories and advisable for weight management.
Heart Health
The fermentation process enhances its nutritional value by increasing the presence of antioxidants, such as vitamin C. These antioxidants help reduce oxidative stress and inflammation, which are known risk factors for heart disease. Additionally, the absence of unhealthy fats in dhokla makes it a heart-friendly option that can be enjoyed guilt-free.
Nutrient-Rich
Dhokla is not only flavourful but also packed with nutrition. Chickpea flour, the main ingredient, is a good source of protein, dietary fibre, folate, iron, and magnesium. Protein is essential for muscle repair and growth, while dietary fibre aids in digestion and promotes a healthy digestive system. Folate is important for cell growth and repair; iron helps transport oxygen throughout the body; and magnesium is crucial for muscle function and maintaining a healthy nervous system. Incorporating dhokla into your diet can help meet your nutritional needs while enjoying a delicious snack.
Blood Sugar Control
Dhokla is beneficial for individuals with diabetes or those aiming to regulate their blood sugar levels, as it has a low glycemic index. The high fibre content in dhokla helps slow down the absorption of sugars in the bloodstream, preventing sudden spikes in blood glucose levels. This helps promote stable blood sugar control and reduces the risk of complications associated with diabetes. By incorporating dhokla into a balanced meal plan, individuals can enjoy a flavourful snack without experiencing significant fluctuations in blood sugar levels.
Bone Health
Magnesium plays a crucial role in the absorption and metabolism of calcium, a mineral essential for strong bones and teeth. The magnesium content in dhokla can ensure an adequate intake of magnesium, which supports bone health and reduces the risk of osteoporosis and fractures. That's not all. The presence of magnesium also helps regulate blood pressure.
The Gujarati dhokla dish offers not only a delightful culinary experience but also numerous health benefits. From supporting digestive health, weight management, and heart health to providing essential nutrients, regulating blood sugar levels, and promoting bone and skin health, dhokla proves to be a versatile and nutritious addition to any balanced eating plan. So, embrace the flavours and goodness of dhokla and enjoy the journey towards a healthier lifestyle.
Here's a detailed recipe for making dhokla, a popular Indian snack:
Ingredients
For the dhokla batter:
- 1 cup of gram flour (besan)
- 1/2 cup semolina (sooji or rava)
- 1/4 cup yoghurt (curd)
- 1 tablespoon ginger-green chilli paste
- 1 teaspoon of turmeric powder
- 1 teaspoon salt (adjust to taste)
- 1 tablespoon of lemon juice
- 1 teaspoon eno fruit salt (plain or lemon flavour)
- 3/4 cup water (adjust as needed)
For the tempering:
- 2 tablespoons of oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2-3 green chilies, slit lengthwise.
- A pinch of asafoetida (hing)
- 8-10 curry leaves
- 1/4 cup of water
- 2 tablespoons of sugar
- 2 tablespoons of lemon juice
- 2 tablespoons chopped coriander leaves (cilantro) for garnishing.
Instructions:
- In a large mixing bowl, combine the gram flour, semolina, yoghurt, ginger-green chilli paste, turmeric powder, salt, and lemon juice. Mix well.
- Gradually add water to the mixture while stirring continuously. Make a smooth batter without any lumps. The consistency should be like pancake batter. Set aside for 10–15 minutes.
- Meanwhile, prepare the steamer. Fill a large pot with 2–3 inches of water and bring it to a boil. Grease a round cake tin or a dhokla plate with oil.
- Just before steaming, add the eno fruit salt to the batter and mix gently. The batter will become frothy.
- Immediately pour the batter into the greased tin or plate. Tap the tin or plate gently to spread the batter evenly.
- Place the tin or plate in the steamer and cover it with a lid. Steam the dhokla on medium heat for about 15–20 minutes, or until a toothpick inserted into the centre comes out clean.
- Once the dhokla is steamed, remove it from the steamer and let it cool for a few minutes.
- In the meantime, prepare the tempering. Heat oil in a small pan over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, green chilies, asafoetida, and curry leaves. Sauté for a few seconds.
- Add water, sugar, and lemon juice to the tempering mixture. Stir well and let it simmer for 2–3 minutes. Remove from heat.
- Cut the steamed dhokla into square or diamond-shaped pieces.
- Pour the tempering mixture evenly over the dhokla pieces, making sure each piece is coated.
- Garnish with chopped coriander leaves.
Your dhokla is ready to be served! It can be enjoyed as is, with green chutney, or with tamarind chutney. Dhokla is typically served at room temperature or slightly warm. Enjoy