Healthy & High Protein Suji & Soya Momos
No Maida | Steamed | ∼15-18g protein per 4-5 momos
This version swaps regular maida for suji/semolina for the wrapper and uses soya chunks for a protein-rich, meaty filling. Perfect for evening snacks or meal prep.
Ingredients
For Suji Momo Dough – Outer Cover
1 cup suji/semolina (fine rava)
¼ tsp salt
2 tsp oil
Lukewarm water — as needed to knead
For Soya Filling – High Protein Stuffing
1 cup soya chunks / soybean badi, soaked and minced
1/2 cup finely chopped onions
1/2 cup cabbage, finely chopped
1/4 cup grated carrots
1 tbsp ginger-garlic paste
1-2 green chilies, finely chopped
1 tbsp soy sauce
½ tsp black pepper powder
Salt to taste
1 tbsp oil for sautéing
For Garnish
Red chili powder or flakes — sprinkled on top as seen in image
Chopped coriander — optional
Step-by-Step Method
1. Prepare Suji Dough
Grind suji to a fine powder if it’s coarse.
In a bowl, mix suji, salt, and oil. Gradually add lukewarm water and knead to a soft, smooth dough.
Cover with a damp cloth and rest 15-20 minutes. This helps suji absorb water and become pliable.
2. Make Soya Filling
Soak soya chunks: Boil water with salt, add soya chunks, and boil 5-6 minutes. Drain, rinse with cold water, and squeeze out all excess water.
Mince/grind: Grind soaked soya chunks coarsely in a mixer without water.
Sauté veggies: Heat oil in a pan. Add ginger-garlic paste, green chilies, and sauté till fragrant. Add onions and cook till translucent.
Add veggies + soya: Add cabbage, carrots, and sauté 2-3 min on high flame. Add minced soya, soy sauce, black pepper, salt. Cook 3-4 minutes until dry. Cool completely.
3. Shape the Momos
Knead suji dough again and divide into small lemon-sized balls.
Roll each ball into a thin disc, ∼3-4 inch diameter — like a small poori. Keep center slightly thicker than edges.
Place 1 tbsp filling in center. Pleat and pinch edges to seal into a potli/round shape as shown in image.
4. Steam the Momos
Heat water in a steamer or large pot. Grease the steamer tray with oil.
Arrange momos with space between them so they don’t stick.
Cover and steam on medium heat for 15-20 minutes until the outer layer looks translucent and shiny.
Sprinkle red chili powder on top once done, as seen in your image.
Nutrition & Pro Tips
Protein: Soya chunks have ∼52g protein per 100g dry weight. With ∼150g soya for 15-20 momos, each momo gives ∼3-4g protein, plus suji adds more.
No Maida: Using suji makes it healthier and adds fiber vs. refined flour.
Keep it soft: Don’t over-steam or suji momos can turn hard. 15-18 min is enough.
Seal well: Suji dough is less elastic than maida, so seal edges with water to prevent opening.
Serve with: Spicy red chili garlic chutney or soy sauce.
Yield: ∼15-18 momos
Time: 50 mins total
Best for: Oil-free evening snack, weight-loss diets, kids’ tiffin
