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Ondhwo

Screen Shot 2022 01 15 at 11.57.36 AM 880x806 1
Yields16 Servings
DifficultyBeginnerPrep Time15 minsCook Time1 hrTotal Time1 hr 15 mins
 2 cups Semolina or Cream of Wheat
 ¾ cup Besan (Gram Flour)
 1 ¼ cups Non-Fat Yogurt, Plain
 1 ¼ cups Water
 1 tbsp Sugar
 1 tsp Citric Acid or Lemon Juice
 1 tsp Cumin Powder
 ¼ tsp Turmeric Powder
 1 tsp Crushed Hot Peppers
 1 tsp Ginger Paste
 1 tsp Garlic Paste
 3 tbsp Canola Oil
 1 cup Mixed Carrots and Peas, Frozen
 2 cups Cabbage, Finely Shredded
 ¾ cup Onions, Finely Chopped
 1 ¼ tsp Baking Powder
 2 tsp Mixed - Mustard Seeds, Kari Patta, Whole Hot Pepper, and Sesame Seeds
 1 tsp Eno-Fruit Salt
 1 tsp Salt (optional)
 Cooking Spray
 Cilantro
1

Preheat oven to 350 degrees.

2

In a bowl, mix semolina and besan flour with yogurt and water.

3

Add sugar, citric acid (or lemon juice), cumin, turmeric, crushed hot peppers, ginger paste, garlic paste, and 2 1/2 tablespoons of canola oil. Mix well.

4

Mix in carrots, peas, cabbage, and onions.

5

Add baking powder and mix well.

6

In a pan, heat the remaining 1/2 tablespoon canola oil. Add mustard seeds, karri patta, hot pepper, and sesame seeds. Cook until mustard seeds start to pop. Set aside.

7

Spray an 8 inch cake pan with cooking spray. Add eno to the above flour mixture. Mix and pour into the cake pan.

8

Garish with kari patta, hot pepper, mustard seeds, sesame seeds, and cilantro.

9

Next spray the top with cooking spray and bake for 1 hour or until toothpick comes out clean.

10

Cool before serving. Cut into 16 pieces.

Chef's Tip:

Skip the salt to reduce the sodium content.


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Nutrition Facts

16 servings

Serving size

1


Amount per serving
Calories150
% Daily Value *
Total Fat 4g6%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 360mg16%
Total Carbohydrate 23g9%
Dietary Fiber 2g8%
Total Sugars 4g
Protein 5g

Vitamin A 0mcg0%
Vitamin C 0mg0%
Calcium 4mg1%
Iron 8mg45%
Potassium 120mg3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Whole Wheat Penne with Chicken and Vegetables

1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.

2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.

Honey Garlic ShrimpsChoice of your vegetable (bell peppers, onions, squash etc.) can be added to the skewers in between the shrimps.