Hondwo

10 July 2017

Cuisine

Diet Type:Starter or snack
  • Hondwo
    Hondwo Nazma Lakhani

Healthy Hints

Usually this dish would be made with unmeasured salt. When you have so many tasty spices, you really can cut down on salt and still score high on flavour. Try adding even more vegetables — you could experiment with courgettes and red peppers. Note that 440 Calories for a snack is high, and it’s 440 Calories only if you cook it in this way and serve eight people. Try it as a light meal instead, perhaps with some refreshing raita and a side salad.
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Ingredients

  • Preparation
    Cooking Time
    Serves
    8
    Medium

Ingredients

  • 250 g rice flour

  • 125 g chickpea flour

  • 125 g semolina

  • 1 tsp salt

  • 250 g low fat natural yoghurt (1%)

  • 250 ml warm water

  • 1 tsp green chilli, crushed

  • ½ tsp garlic paste

  • ½ tsp ginger paste

  • 1 tsp sugar

  • 1 tsp fresh coriander leaf, chopped

  • 1 tsp lemon juice

  • 1 small carrot, peeled and grated

  • 1 medium onion, finely chopped

  • 1 small potato, peeled and grated

  • 150 g pea

  • ¼ white cabbage, shredded

  • 125 ml rapeseed (canola) oil

  • ½ tsp cumin seeds

  • ¼ tsp mustard seed

  • 6 curry leaf

  • 2 tsp fruit salts

  • 2 tbsp sesame seed

What does this chart mean?

  • Calories441kcal
  • Protein11.0g
  • Fat19.0g
  • Saturated fat1.9g
  • Carbohydrate59.0g
  • Sugars (Total)7.5g
  • Fibre5.5g
  • Salt1.3g

Directions

1. Mix the rice flour, gram flour, semolina and salt in a large bowl.
2. Add the yogurt and the warm water to the hondwo mixture to form a thick paste. Leave to stand for about two hours or overnight if possible.
3. Preheat the oven to 190C / 375F / Gas Mark 5. Add the green chillies, garlic and ginger pastes, sugar, coriander leaves, lemon juice, carrot, onion, potato, peas and white cabbage.
4. Heat oil over a low heat in a small saucepan and add the cumin seeds, mustard seeds and curry leaves. Be careful as they burn quickly. As they pop, remove from heat and pour over the hondwo mixture.
5. Add the fruit salts and mix thoroughly.
6. Pour the mixture into a 24 centimetre well greased tin and bake in the oven for about 20 minutes. Sprinkle sesame seeds on top and return to oven for another 20 minutes. Cut into portions and serve hot or cold.

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