wheat momos recipe with step by step photos – a healthy version of veg momos made with whole wheat flour or atta.
when i had added the veg momos recipe, i had got a lot of requests and even queries on how to make momos from whole wheat flour. so i thought of sharing the recipe. i had also made the spicy tomato chutney to go with these atta momos, as i had got a lot of requests for the same too. you can check the spicy momos chutney recipe on this link – momos chutney recipe.
the method of making these momos is similar to preparing the regular veg momos. here the stuffing recipe is different as i have loosely adapted it from a nepali cookbook.
preparing momos does take time. so i would suggest you to grate or chop the veggies a night before and refrigerate them. so when preparing the next day, things are easier. its the chopping actually that takes time. you can use a food processor to get the chopping job done faster.
this veg momo recipe has no fat except some oil that is used for greasing the pan. so overall a no fat healthy veg momos recipe.
if you are looking for more snacks recipes then do check:
wheat momo recipe
INGREDIENTS
for outer cover of veg momos
- 1 cup whole wheat flour (atta)
- ¼ cup water + 3 tablespoons water
- ¼ teaspoon salt or add as required
for the veg momos stuffing
- ⅓ cup finely chopped or grated carrot (gajar)
- ⅓ cup finely chopped or grated cabbage (patta gobhi)
- ⅓ cup finely chopped or grated capsicum (shimla mirch or green bell pepper)
- ¼ cup finely chopped or grated onions or spring onions
- 1 teaspoon finely chopped ginger (adrak)
- ⅛ teaspoon turmeric powder (haldi)
- ¼ teaspoon red chilli powder (lal mirch powder)
- ½ teaspoon coriander powder (dhania powder)
- ½ teaspoon cumin powder (jeera powder)
- ¼ to ½ teaspoon black pepper powder (kali mirch powder)
- some oil for greasing steamer pan
- 2 to 2.5 cups water for steaming
INSTRUCTIONS
preparing the outer cover of momos
- take the 1 cup whole wheat flour and ¼ teaspoon salt in a mixing bowl.
- add water in parts. i added overall ¼ cup water + 3 tablespoons water.
- mix and then knead to a soft dough.
- cover the dough and keep aside for 30 minutes.
for the veg momos stuffing
- finely chop or grate all the vegetables. you will need 1/3 cup finely chopped carrot, 1/3 cup finely chopped cabbage, 1/3 cup finely chopped capsicum and ¼ cup finely chopped onions or spring onions. take the veggies in a mixing bowl.
- add 1 teaspoon finely chopped ginger.
- next add the following spices - 1/8 tsp turmeric powder, ¼ tsp red chilli powder, ½ tsp coriander powder, ½ tsp cumin powder and ¼ to ½ tsp black pepper powder.
- season with salt. mix everything very well. keep aside.
- grease the steamer pan very well with oil and keep aside.
shaping whole wheat veg momos
- divide the dough in small or medium sized balls.
- sprinkle some flour on a dough ball.
- 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 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
steaming whole wheat veg momos
- heat 2 to 2.5 cups water in a steamer or in 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 on how to steam the momos in idli pan or pressure cooker.
- steam 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 then dough should not feel sticky to you. this means they are done and the momos will have a glossy look. time of cooking momos varies from intensity of the flame and kind of pan and the steamer you are using.
- once done, then serve whole wheat veg momos with a spicy sauce like schezwan sauce or tomato-chili sauce or chili sauce. you can also serve it with red chilli garlic chutney. momos go very well with a spicy sauce.
NOTES
how to make whole wheat veg momos
preparing the outer cover of momos:
1. take the 1 cup whole wheat flour (atta) and ¼ teaspoon salt in a mixing bowl.
2. add water in parts. i added overall ¼ cup water + 3 tablespoons water.
3. mix and then begin to knead to a soft dough.
4. cover the dough and keep aside for 30 minutes.
veg momos stuffing
1. finely chop or grate all the vegetables. you will need ⅓ cup finely chopped carrot, ⅓ cup finely chopped cabbage, ⅓ cup finely chopped capsicum and ¼ cup finely chopped onions or spring onions. take the veggies in a mixing bowl.
2. add 1 teaspoon finely chopped ginger.
3. next add the following spices – ⅛ tsp turmeric powder, ¼ tsp red chilli powder, ½ tsp coriander powder, ½ tsp cumin powder and ¼ to ½ tsp black pepper powder.
4. season with salt.
5. mix everything very well. do check the taste and add more salt or red chili powder or black pepper powder if required. keep aside.
6. grease the steamer pan very well with oil and keep aside.
shaping wheat veg momos
7. divide the dough in small or medium sized balls.
8. sprinkle some flour on a dough ball.
9. 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.
10. apply water with your finger tip or with a small pastry brush towards the circumference edge.
11. place 2 to 3 tablespoons of vegetable stuffing in the center.
12. lift one side of the edge and start to pleat.
13. start folding and forming the pleats one by one.
14. towards the end, join the pleats in the center.
15. prepare all 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
steaming wheat veg momos
16. heat 2 to 2.5 cups water in a steamer or in 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 above on how to steam the momos in an idli pan or pressure cooker.
17. steam 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 then dough should not feel sticky to you. this means they are done and the momos will have a glossy look. time of cooking momos varies from intensity of the flame and kind of pan and the steamer you are using.
18. with the remaining dough, i experimented frying a few momos. but 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 dough. i made these in the shape of gujiya (karanji).
19. once done, then serve whole wheat veg momos with a spicy sauce like schezwan sauce or tomato-chili sauce or chili sauce. you can also serve momos with red chilli garlic chutney. momos go very well with a spicy sauce.
mam i tried the recipe and steamed momos in the microwave. but they turned very hard . plz tell where i lacked
momos are best steamed in a pan. in a microwave they can become hard.
I have made my entire family very happy following your recipes…thanks a lot. Your recipes are awesome…
Do you have a recipe for whole wheat buns for burger?
Welcome Himjyoti. Glad to know this. I will try to post the recipe of whole wheat buns in some weeks.
hi dassana. I hv been following ur website since quite sometime & must tell u that ur recipes r very easy to follow as u provide the detailed description of almost every part of the recipe . though I was little sceptical initially abt the taste but I hv tried this momos recipe & it was a big hit in my family . also the recipe is very healthy as it is made of whole wheat flour .thanks for such recipes & truly appreciate ur efforts that u put to create wonderful joy of food. 🙂
very pleased to know this poonam, thanks for your kind and encouraging words. your appreciation means a lot to us.
thanx a lot.. it’s very easy to make momo… thanx to giving…
welcome and thank you armaan 🙂
Hi Dassana. I have tried this but momos in whole wheat never taste as great as with maida. So a healthier, softer and yummier alternative was to use 50% wheat and barley flour each. Please do give it a try 🙂
thanks bhupinder for sharing this. i found the taste fine with me. they are not light and soft as the momos made with maida, but for a healthier version we were fine with these 🙂
i will give a try with wheat and barley flour. i think even maize flour (makai ka atta) or jowar flour should work. since both give soft texture. also rice flour can work.