Healthy & High Protein Suji & Soya Momos
\nNo Maida | Steamed | \u223c15-18g protein per 4-5 momos<\/p>\n
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.<\/p>\n
Ingredients
\nFor Suji Momo Dough \u2013 Outer Cover
\n1 cup suji\/semolina (fine rava)
\n\u00bc tsp salt
\n2 tsp oil
\nLukewarm water \u2014 as needed to knead<\/p>\n
For Soya Filling \u2013 High Protein Stuffing
\n1 cup soya chunks \/ soybean badi, soaked and minced
\n1\/2 cup finely chopped onions
\n1\/2 cup cabbage, finely chopped
\n1\/4 cup grated carrots
\n1 tbsp ginger-garlic paste
\n1-2 green chilies, finely chopped
\n1 tbsp soy sauce
\n\u00bd tsp black pepper powder
\nSalt to taste
\n1 tbsp oil for saut\u00e9ing<\/p>\n
For Garnish
\nRed chili powder or flakes \u2014 sprinkled on top as seen in image
\nChopped coriander \u2014 optional<\/p>\n
Step-by-Step Method
\n1. Prepare Suji Dough
\nGrind suji to a fine powder if it\u2019s coarse.
\nIn a bowl, mix suji, salt, and oil. Gradually add lukewarm water and knead to a soft, smooth dough.
\nCover with a damp cloth and rest 15-20 minutes. This helps suji absorb water and become pliable.
\n2. Make Soya Filling
\nSoak 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.
\nMince\/grind: Grind soaked soya chunks coarsely in a mixer without water.
\nSaut\u00e9 veggies: Heat oil in a pan. Add ginger-garlic paste, green chilies, and saut\u00e9 till fragrant. Add onions and cook till translucent.
\nAdd veggies + soya: Add cabbage, carrots, and saut\u00e9 2-3 min on high flame. Add minced soya, soy sauce, black pepper, salt. Cook 3-4 minutes until dry. Cool completely.
\n3. Shape the Momos
\nKnead suji dough again and divide into small lemon-sized balls.
\nRoll each ball into a thin disc, \u223c3-4 inch diameter \u2014 like a small poori. Keep center slightly thicker than edges.
\nPlace 1 tbsp filling in center. Pleat and pinch edges to seal into a potli\/round shape as shown in image.
\n4. Steam the Momos
\nHeat water in a steamer or large pot. Grease the steamer tray with oil.
\nArrange momos with space between them so they don\u2019t stick.
\nCover and steam on medium heat for 15-20 minutes until the outer layer looks translucent and shiny.
\nSprinkle red chili powder on top once done, as seen in your image.<\/p>\n
Nutrition & Pro Tips
\nProtein: Soya chunks have \u223c52g protein per 100g dry weight. With \u223c150g soya for 15-20 momos, each momo gives \u223c3-4g protein, plus suji adds more.
\nNo Maida: Using suji makes it healthier and adds fiber vs. refined flour.
\nKeep it soft: Don\u2019t over-steam or suji momos can turn hard. 15-18 min is enough.
\nSeal well: Suji dough is less elastic than maida, so seal edges with water to prevent opening.
\nServe with: Spicy red chili garlic chutney or soy sauce.
\nYield: \u223c15-18 momos
\nTime: 50 mins total
\nBest for: Oil-free evening snack, weight-loss diets, kids\u2019 tiffin<\/p>\n","protected":false},"excerpt":{"rendered":"
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