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.
Ingredients:
For the batter:
- 1 cup rice
- ½ cup chana dal (split chickpeas)
- ½ cup urad dal (split black gram)
- 2 tbsp toor dal (pigeon peas)
- ½ cup grated bottle gourd (or zucchini/carrot)
- ½ cup yogurt
- Water (as needed)
- 1 tsp turmeric powder
- 12 green chilies (finely chopped)
- 1inch ginger (grated)
- 1 tsp salt (or to taste)
For tempering:
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 tsp sesame seeds
- 1 tsp cumin seeds
- A pinch of asafoetida (hing)
- Curry leaves (optional)
Optional toppings:
- Sesame seeds
- Chopped coriander
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Steps:
1. Prepare the batter:
Soak rice and dals together for 68 hours or overnight. Drain and grind to a slightly coarse batter using yogurt and water. Let the batter ferment for 812 hours in a warm place.
2. Mix ingredients:
After fermentation, mix in grated bottle gourd, turmeric powder, green chilies, ginger, and salt.
3. Prepare tempering:
Heat oil in a pan. Add mustard seeds, sesame seeds, cumin seeds, asafoetida, and curry leaves. Once they splutter, pour this tempering into the batter and mix well.
4. Cook the Haandvo:
Preheat an oven to 180°C (350°F) if baking. Grease a baking dish, pour the batter, and bake for 3540 minutes until golden brown. Alternatively, you can cook on the stovetop in a thickbottomed pan. Pour batter, cover, and cook on low heat until the bottom turns crisp. Flip and cook the other side (optional).
5. Serve:
Garnish with sesame seeds and coriander. Serve hot with chutney or pickle.
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