Wheat Momos (Atta Momos)

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Since I had posted the Veg Momos recipe, I had to also share the healthier version of this loved by all, super popular street food in India. This is my Wheat Momos recipe that is made with whole wheat flour. Just like the Veg Momos, these Atta Momos are vegan too and includes a savory vegetable stuffing.

wheat momos arranged on a black plate with black chopsticks kept on the left side with text layovers.

About Wheat Momos

I did really get a lot of requests as well as queries from my readers on how to make momos from whole wheat flour after my Veg Momos recipe was live. I had decided at that time itself that I will definitely be working on a full-proof Wheat Momos recipe and sharing it soon.

The day I tried these Wheat Momos or Atta Momos as I like to call them, I also made a fiery tomato dip that only accentuated the flavors of these momos. So, while you are planning to go for this wholesome Wheat Momos recipe, do check this Momos Chutney as well. Its going to be just the perfect accompaniment to the momos.

I have used a method similar to that of my Veg Momos recipe for making these Wheat Momos as well. However, the stuffing in these momos made with ‘atta’ is slightly different as I adapted it from a Nepali cookbook.

Basically, the mixed vegetable stuffing in the Wheat Momos recipe is not cooked in oil. It is prepared, spiced, seasoned, filled into the momos and steamed all together.

As the preparation of the momos does take some time, I suggest the you grate/chop your veggies (use a food processor to make it even faster!) a night prior and refrigerate them.

Another very important thing to note in this Wheat Momos recipe is that it does not have any fat except for some oil used for greasing the steamer pan. So, it is overall a no fat, extremely healthy recipe too.

Keep in mind that the flour used to make the dumplings is “atta” which is variety of whole wheat flour that is used to make roti.

To make atta the wheat grains are usually stone ground. I have not tried making this recipe with roller milled wheat flour that is mostly available outside India.

Steaming Momos

While I have used a steamer to steam these Atta Momos, you can even do so using a stove-top pressure cooker or your regular idli pan or in the Instant Pot too. Whatever you have at home, works well.

Here is how you steam using these two different cooking equipment:

  • Pressure cooker: Begin by keeping the atta momos in a pan. After heating approximately 2 cups water in a pressure cooker, place the pan with the momos inside it.

    Remove the vent weight or whistle of the cooker and steam the momos for 10 to 12 minutes. In case still raw, steam for some more time. Take care of the water level, it should not touch the momos.
  • Idli pan: Go ahead in the same way you make your idli, by first heating water in the pan. Also, grease the idli mould with oil. Keep the prepared momos on the mould and steam them for 10 to 12 minutes by placing them in the pan.  
Step-by-Step Guide

How to make Wheat Momos

Make Wheat Dough

1. Take 1 cup whole wheat flour and ¼ teaspoon salt in a mixing bowl.

whole wheat flour and salt added to a black mixing bowl for wheat momos recipe.

2. Add water in parts. I added overall ¼ cup water + 3 tablespoons water. Add water as needed to make a smooth and soft dough.

water added in parts to the flour for wheat momos recipe.

3. Mix and then begin to knead to a soft dough.

ingredients kneaded to a soft dough.

4. Cover the bowl with a lid and let dough rest for 30 minutes.

dough for wheat momos kept for resting.

Prepare Stuffing

5. Finely chop or grate all the vegetables. You will need the following veggies:

  • ⅓ cup finely chopped carrots
  • ⅓ cup finely chopped cabbage
  • ⅓ cup finely chopped capsicum
  • ¼ cup finely chopped onions or spring onions

Take the chopped vegetables in a mixing bowl.

chopped mixed vegetables added to a mixing bowl.

6. Add 1 teaspoon finely chopped ginger.

finely chopped ginger added to chopped mixed vegetables in the bowl.

7. Next, add the following ground spices:

  • ⅛ teaspoon turmeric powder
  • ¼ teaspoon red chili powder
  • ½ teaspoon coriander powder
  • ½ teaspoon cumin powder
  • ¼ to ½ teaspoon black pepper powder
turmeric powder, red chili powder, coriander powder, cumin powder and black pepper powder added to the vegetable mixture in the bowl.

8. Season with salt according to taste.

salt added to the vegetable mixture in the bowl.

9. Mix everything well. Do check the taste and add more salt, red chili powder or black pepper powder, if required. Keep aside.

mixing the vegetables with the spice powders and seasonings well.

Shaping Wheat Momos

10. Divide the dough in small or medium size balls.

dough divided into small or medium size balls.

11. Sprinkle some flour on a dough ball.

dough ball sprinkled with some flour.

12. Roll each dough ball into a thin circle of about 4 to 5 inches in diameter. Try to get the edges to be thin and the center to be thick.

dough ball rolled into a thin circle.

13. Apply water with your finger tip or with a small pastry brush on the circumference or edges of the circle.

water applied at the edges of the rolled dough.

14. Place 2 to 3 tablespoons of vegetable stuffing in the center.

vegetable stuffing placed in the center of the rolled dough.

15. Lift one side of the edge and start to pleat.

lifting one side of the edge and beginning to pleat.

16. Start folding and forming the pleats one by one.

pleating the wheat momos.

17. Towards the end, join the pleats in the center.

joining the pleats in the center.

18. Prepare all the momos this way and keep them covered under a moist napkin, till you are ready to steam them. I kept them directly in the greased pan and covered with a moist cloth while shaping and folding other momos. Keep some space between them so that they don’t touch each other.

shaped momos ready to be steamed.

Steaming Atta Momos

19. Grease the steamer pan very well with oil and keep aside.

greased pan with oil.

20. Heat 2 to 2.5 cups water in a steamer, an electric cooker or in a pressure cooker. Let the water come to a boil. Place the pan with momos in the steamer.

Check notes in the recipe card below on how to steam them in an idli pan or pressure cooker.

wheat momos arranged neatly on the greased pan.

21. Steam the Wheat Momos for 10 to 12 minutes. Don’t overdo the steaming, as the dough becomes dense and dry.

The steaming time may vary upon the thickness of momos’ cover and the size of momos. If you make small momos, then 6 to 7 minutes is fine for steaming. 

When you touch the momo, the dough should not feel sticky to you. This means they are done well. The steamed momos should also have a glossy look.

The time of cooking also varies from the intensity of the flame and kind of pan and the steamer you are using.

steaming wheat momos.

22. With the remaining dough, I experimented frying a few momos. Since the dough was soft, the crust was also soft.

Yet the fried momos tasted good. If you plan to fry, then make a firm and tight dough. I made these in the shape of gujiya (karanji).

fried wheat momos on a kitchen napkin.

23. Serve Wheat Momos or Atta Momos with any spicy sauce like Schezwan sauce, tomato-chili sauce or chili sauce. You can also serve them with chili garlic chutney.

wheat momos arranged on a black plate with black chopsticks kept on the left side.

Expert Tips

  1. The dough in this Wheat Momos recipe is a soft and smooth. You also have to rest the dough for about 30 minutes.
  2. Vegetables can be of your choice. In addition to the the veggies listed in the recipe, you can use some sautéed mushrooms, grated paneer or cottage cheese, cooked or boiled potatoes, steamed sweet corn or green peas, etc.
  3. You can add some soy sauce in the vegetable stuffing for an enhanced umami flavor.
  4. Keep some space between the momos when you are placing them on the pan to steam. This way you’ll avoid the sticking of the momos to each other after they are steamed.
  5. The time of cooking these Atta Momos varies with the intensity of flame, the kind of pan or steamer you are using, the thickness of the momos’ covering/casing and the size of the momos. Do not over steam as then the momos will turn dense and chewy.
  6. You know you have perfectly steamed Wheat Momos when they will have a glossy look and do not feel sticky.

More Fusion Recipes To Try!

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wheat momos arranged on a black plate with black chopsticks.

Wheat Momos | Atta Momos (Healthy)

Wheat Momos are a healthier version of momos or dim sum made with whole wheat flour or atta. These Atta Momos are vegan too and include a savory vegetable stuffing.
4.88 from 16 votes
Prep Time 40 mins
Cook Time 10 mins
Total Time 50 mins
Cuisine Fusion, Nepali, World
Course Snacks
Diet Vegan
Difficulty Level Moderate
Servings 13 Wheat Momos
Units

Ingredients

For the dough cover

  • 1 cup whole wheat flour – 120 grams
  • ¼ cup water + 3 tablespoons water
  • ¼ teaspoon salt or add as required

For the stuffing

  • cup grated carrots or finely chopped carrots
  • cup grated cabbage or finely chopped cabbage
  • cup finely chopped capsicum or shredded capsicum (green bell pepper)
  • ¼ cup finely chopped onions or spring onions
  • 1 teaspoon finely chopped ginger
  • teaspoon turmeric powder (ground turmeric)
  • ¼ teaspoon red chilli powder or cayenne pepper
  • ½ teaspoon Coriander Powder (ground coriander)
  • ½ teaspoon cumin powder (ground cumin)
  • ¼ to ½ teaspoon black pepper powder
  • 1 to 2 teaspoons oil – for greasing steamer pan
  • 2 to 2.5 cups water – for steaming

Instructions
 

Preparing the dough cover

  • Take the atta or whole wheat flour and teaspoon salt in a mixing bowl.
  • Add water in parts.
  • Mix and then knead to a soft dough.
  • Cover the dough with a moist kitchen towel or the bowl with a lid and let the dough rest for 30 minutes.

For the stuffing

  • Finely chop or grate the vegetables. Take all the veggies in a mixing bowl.
  • Add finely chopped ginger and all of the ground spices.
  • Season with salt. Mix everything very well. Set aside.
  • Grease the steamer pan very well with oil and keep aside.

Shaping wheat momos

  • Portion the dough in small or medium-sized balls.
  • Sprinkle some flour lightly on a dough ball and on a rolling board.
  • Roll each dough ball into a thin circle of about 4 to 5 inches in diameter. Try to get the edges to be thin and the center to be thick.
  • Apply water with your finger tip or with a small pastry brush towards the circumference edge.
  • Place 2 to 3 tablespoons of vegetable stuffing in the center.
  • Lift one side of the edge and start to pleat.
  • Start folding and forming the pleats one by one.
  • Towards the end, join the pleats in the center.
  • Prepare all momos this way and keep them covered under a moist kitchen napkin. Till you are ready to steam them.
    Keep some space between them so that they don't touch each other

Steaming atta momos

  • Heat 2 to 2.5 cups water in a steamer or in an electric cooker or in a stovetop pressure cooker. Let the water come to a boil. Place the pan with momos in the steamer.
    * Check notes on how to steam them in idli pan or pressure cooker.
  • Steam them for 10 to 12 minutes. Don't overdo the steaming, as the dough becomes dense and dry.
    The steaming time may vary upon the thickness of momos' cover and the size of momos. If you make small momos, then 6 to 7 minutes is fine for steaming.
  • When you touch the momo then dough should not feel sticky to you. This means they are done and the momos will have a glossy look.
    Time of cooking varies from intensity of the flame and kind of pan and the steamer you are using.
  • Once perfectly cooked, serve whole wheat momos with a spicy sauce like schezwan sauce or tomato-chili sauce or chili sauce.
    You can also serve these Atta Momos with red chilli garlic chutney. They also go very well with a spicy sauce.

Video

Notes

To steam in a pressure cooker – Heat about 2 cups water in a stovetop pressure cooker. Place the dim sum in a pan inside the cooker. Remove the vent weight/whistle and steam them for 10 to 12 mins on medium heat. If undercooked, then steam for a few more minutes. The water should not come in contact with the momos.
To steam wheat momos in an idli pan – Proceed same way, you make the idli. Heat water in the pan. Grease the idli moulds with oil. Place the dim sum on the idli moulds. Place the moulds in the pan and steam them for 10 to 12 minutes on medium heat.

Nutrition Info (Approximate values)

Nutrition Facts
Wheat Momos | Atta Momos (Healthy)
Amount Per Serving
Calories 39 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.3g
Sodium 51mg2%
Potassium 62mg2%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 0.5g1%
Protein 1g2%
Vitamin A 578IU12%
Vitamin B1 (Thiamine) 0.1mg7%
Vitamin B2 (Riboflavin) 0.02mg1%
Vitamin B3 (Niacin) 1mg5%
Vitamin B6 0.1mg5%
Vitamin C 4mg5%
Vitamin E 0.3mg2%
Vitamin K 2µg2%
Calcium 8mg1%
Vitamin B9 (Folate) 6µg2%
Iron 0.4mg2%
Magnesium 15mg4%
Phosphorus 37mg4%
Zinc 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.

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This Wheat Momos post from the blog archives first published in September 2016 has been republished and updated on 1 July 2022.

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Welcome to Dassana's Veg Recipes. I share vegetarian recipes from India & around the World. Having been cooking for decades and with a professional background in cooking & baking, I help you to make your cooking journey easier with my tried and tested recipes showcased with step by step photos & plenty of tips & suggestions.

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