Haandavo, Gujarati All Mix Pulses Recipe.

Haandavo__Gujarati_All_Mix_Pulses_Recipe.

Haandvo (also spelled Handvo) is a traditional savory cake from Gujarat, India.

It is a delightful and nutritious dish made with a fermented batter of rice, lentils, and spices, often combined with grated vegetables like bottle gourd (doodhi) or zucchini. It's typically baked or cooked in a pan until golden and crisp on the outside while remaining soft and spongy inside.

The nutritional profile of Handvo varies depending on the ingredients and serving size. Below is an approximate analysis for one serving (150g) of traditional Handvo made with rice, lentils, bottle gourd, and a flavorful tempering.

Nutritional Breakdown (Per Serving)

  • Calories: 260–300 kcal
  • Carbohydrates: 38–45g
  • Derived from rice and lentils, supplying longlasting energy.
  • Protein: 8–10g
  • Primarily sourced from lentils, making it an excellent vegetarian protein choice.
  • Fat: 6–8g
  • Includes healthy fats from tempering oil and sesame seeds.
  • Fiber: 4–5g
  • Contributed by lentils, rice, and vegetables like bottle gourd.

Key Vitamins and Minerals

  • Calcium: 50–60 mg
  • Supports bone health, thanks to sesame seeds and lentils.
  • Iron: 2–3 mg
  • Derived from lentils and asafoetida, boosting hemoglobin levels.
  • Potassium: 250–300 mg
  • Found in bottle gourd and dals, aiding muscle and nerve function.
  • Magnesium: 40–50 mg
  • Essential for muscle and nerve health, provided by lentils and sesame seeds.
  • Vitamin B1 (Thiamine): 0.2 mg
  • Vital for energy production, sourced from rice and lentils.
  • Vitamin C: 5–10 mg
  • Contributed by fresh vegetables like bottle gourd or zucchini.

Health Benefits

  • Complete Meal: Combines carbs, protein, and healthy fats, making it a balanced dish.
  • High Fiber Content: Supports digestion and promotes gut health.
  • Low Glycemic Index: A fermented base helps regulate blood sugar, suitable for diabetics.
  • Probiotic Properties: Fermentation enhances gut microbiota.
  • HeartHealthy: Sesame seeds and dals provide essential fats and fiber for cardiovascular health.

Handvo is a wholesome, nutritious choice that can be enjoyed

with yogurt or chutney for added flavor and nutrition.

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