Wheat Momo | Healthy Whole Wheat Dim Sum

Wheat momos recipe with step by step photos – a healthy version of veg momos or dim sum made with whole wheat flour.

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.

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 them 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 dim sum recipe has no fat except some oil that is used for greasing the pan. So overall a no fat healthy dim sum recipe.

How to make whole wheat momos or dim sim

Preparing the outer cover

1. Take the 1 cup whole wheat flour 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 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 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 below on how to steam them in an idli pan or pressure cooker.

17. 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. The time of cooking varies from the 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 momos with a spicy sauce like schezwan sauce or tomato-chili sauce or chili sauce. You can also serve them with red chilli garlic chutney. They also go very well with a spicy sauce.

If you are looking for more Snacks recipes then do check:

• Spring rolls
• Chinese bhel
• Chopsuey recipe
• Hakka noodles

If you made this recipe, please be sure to rate it in the recipe card below. Sign Up for my email newsletter or you can follow me on Instagram, Facebook, Youtube, Pinterest or Twitter for more vegetarian inspirations.

Wheat Momo (Healthy)

4.88 from 16 votes

By Dassana Amit

A healthy version of momos or dim sum made with whole wheat flour or atta.

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Prep Time 45 mins

Cook Time 10 mins

Total Time 55 mins

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Cuisine World

Course: Snacks

Diet: Vegan

Difficulty Level: Easy

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Servings 12 to 14 medium sized momos

Units

Ingredients

for the outer cover

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

for the stuffing

• ▢ ⅓ cup finely chopped or grated carrot
• ▢ ⅓ cup finely chopped or grated cabbage
• ▢ ⅓ cup finely chopped or grated capsicum (green bell pepper)
• ▢ ¼ cup finely chopped or grated onions or spring onions
• ▢ 1 teaspoon finely chopped ginger
• ▢ ⅛ 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
• ▢ some oil for greasing steamer pan
• ▢ 2 to 2.5 cups water for steaming

Cook ModePrevent your screen from going dark while making the recipe

Instructions

preparing the outer cover

• 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 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 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 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 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 done, then serve whole wheat 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. They also go very well with a spicy sauce.

Video

Notes

To steam the dim sum in a pressure cooker - heat about 2 cups water in the 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. If not done, then steam for a few more minutes. The water should not come in contact with the momos.

To steam the dim sum in an idli pan - proceed same way, you make the idlis. 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.

Nutrition Info Approximate values

Nutrition Facts

Wheat Momo (Healthy)

Amount Per Serving

Calories 43 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g6%

Sodium 55mg2%

Potassium 63mg2%

Carbohydrates 8g3%

Fiber 1g4%

Sugar 1g1%

Protein 1g2%

Vitamin A 622IU12%

Vitamin B1 (Thiamine) 1mg67%

Vitamin B2 (Riboflavin) 1mg59%

Vitamin B3 (Niacin) 1mg5%

Vitamin B6 1mg50%

Vitamin C 4mg5%

Vitamin E 1mg7%

Vitamin K 2µg2%

Calcium 6mg1%

Vitamin B9 (Folate) 7µg2%

Iron 1mg6%

Magnesium 15mg4%

Phosphorus 38mg4%

Zinc 1mg7%

* Percent Daily Values are based on a 2000 calorie diet.

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