Healthy Undhiyu Recipe (Oil-Free, Steamed Version) – Step-by-Step Guide
Meta Description: Learn how to make a delicious and healthy version of Healthy Undhiyu, the traditional Gujarati mixed vegetable dish, with less oil and more nutrition. Perfect for winter, this step-by-step Undhiyu recipe is ideal for health-conscious food lovers.
Introduction: What is Undhiyu?
Undhiyu is a classic Gujarati mixed vegetable dish, traditionally cooked upside down in earthen pots and rich in seasonal winter vegetables. It’s especially popular during Uttarayan (Makar Sankranti) in Gujarat. While the original recipe uses generous amounts of oil and deep-frying, this Healthy Undhiyu version is steamed and low in oil, retaining the authentic taste while promoting wellness.
Ingredients for Healthy Undhiyu
Vegetables:
- 1 cup purple yam (ratalu), cubed
- 1 cup sweet potatoes, cubed
- 1 cup surti papdi (hyacinth beans), whole with ends trimmed
- 1 cup tuvar dana (fresh pigeon peas) or green peas
- 1 cup small brinjal (baby eggplant), slit in a cross
- 1 raw banana, peeled and cubed
- 1 cup methi muthia (steamed version)
For Methi Muthia (Steamed):
- 1 cup fenugreek leaves (methi), chopped
- ½ cup whole wheat flour
- 2 tbsp besan (gram flour)
- 1 tsp ginger-green chili paste
- ½ tsp turmeric powder
- ½ tsp ajwain (carom seeds)
- Salt to taste
- 1 tsp lemon juice
- 1 tsp oil (optional)
- Water as needed
For Masala (Stuffing and Coating):
- ½ cup fresh coriander, chopped
- 2 tbsp grated coconut
- 1 tbsp ginger-green chili paste
- 1 tbsp sesame seeds
- 1 tsp cumin-coriander powder
- ½ tsp turmeric powder
- 1 tsp garam masala
- 1 tsp lemon juice
- Salt to taste
Step-by-Step Instructions
Step 1: Prepare Methi Muthia (Healthy Version)
- In a mixing bowl, combine methi leaves, wheat flour, besan, turmeric, ajwain, ginger-chili paste, salt, lemon juice, and a tsp of oil.
- Add water gradually and knead into a soft dough.
- Shape into small oblong dumplings.
- Steam them for 10–15 minutes until cooked. Let them cool and cut into halves if large.
Step 2: Prepare Masala for Stuffing and Coating
- In a bowl, combine chopped coriander, coconut, ginger-green chili paste, sesame seeds, cumin-coriander powder, turmeric, garam masala, lemon juice, and salt.
- Mix well. Divide into two parts—one for stuffing the brinjals and banana, and the other for mixing with the rest of the vegetables.
Step 3: Prep the Vegetables
- Wash and cut all vegetables as directed.
- Slit the baby brinjals and banana pieces in a cross (without breaking them apart) and stuff with the prepared masala.
- Keep all vegetables ready for steaming
Step 4: Steam the Vegetables (Instead of Deep Frying)
- In a large steamer or idli cooker, place the cubed purple yam, sweet potatoes, tuvar dana, surti papdi, stuffed brinjals, and banana in separate compartments or layers.
- Steam for 15–20 minutes or until all vegetables are just cooked. Do not over-steam to avoid mushiness.
Step 5: Assemble and Cook Healthy Undhiyu
- Heat 1 tsp of oil (or skip for zero-oil version) in a non-stick or heavy-bottomed pan.
- Add steamed vegetables one by one: yam, sweet potato, papdi, tuvar dana, banana, and brinjals.
- Add the remaining masala and gently toss everything to coat evenly.
- Add ¼ cup water to avoid sticking and cover with a lid.
- Let it simmer on low flame for 10–15 minutes, stirring occasionally to prevent burning.
- Finally, add steamed methi muthia and toss lightly.
Serving Suggestions
- Serve hot with whole wheat puris, bajra rotla, or plain steamed rice.
- A side of chaas (buttermilk) or pickle complements the meal well.
- Garnish with a little grated coconut and fresh coriander if desired.
Tips for Perfect Healthy Undhiyu
- Use fresh winter vegetables for the best flavor.
- Steaming preserves nutrients and natural taste.
- Adjust spice levels as per your preference.
- Add a dash of lemon juice before serving to enhance flavor.
Nutritional Benefits
- Rich in fiber from a variety of vegetables
- Low in oil and cholesterol-free
- Packed with antioxidants and vitamins
- Methi muthia provides protein and iron
- A heart-healthy version of the traditional dish
Storage and Reheating
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat on low flame with a splash of water to retain moisture.
Why Choose Healthy Undhiyu?
Traditional Undhiyu, though flavorful, is often high in oil due to deep frying. By steaming and using minimal oil, this healthy version retains the authentic Gujarati taste while being lighter on the stomach and better for the heart. It’s perfect for those watching their calorie intake or managing diabetes and cholesterol levels.
FAQs
Q. Can I make this recipe without any oil?
Yes, the recipe can be made completely oil-free by steaming methi muthia and sautéing veggies in a non-stick pan.
Q. Can I use frozen vegetables?
While fresh is preferred, you can use frozen surti papdi and tuvar dana. Thaw before use.
Q. Can I make it ahead of time?
Yes, prepare the masala and steam vegetables in advance. Mix and simmer before serving.
Conclusion
Undhiyu is more than a dish—it’s a celebration of seasonal abundance and cultural heritage. This Healthy Undhiyu Recipe lets you enjoy all the traditional flavors with a modern, health-conscious twist. Try this oil-free version and bring warmth, taste, and wellness to your winter table.