Healthy Muthiya Recipe: Easy Leftover Cooking for One

Cooking for one hasn’t always been easy for me.   After losing my husband, the joy of cooking slowly faded. Meals that were once shared became quiet, and standing in the kitchen just for myself often felt like too much effort. For a long time, I kept things simple, sometimes too simple.

On top of that, learning to manage Type 2 diabetes meant rethinking what and how I eat. It’s been a journey of small changes, trial and error, and finding balance. Cooking and blogging both took a back seat for a while, though I found comfort in teaching—being around people, sharing, connecting.

But slowly, I’ve found my way back into the kitchen. Not with elaborate meals, but with simple, practical cooking; especially when it comes to using what I already have.

And that’s where muthiya comes in. It’s a traditional dish from Gujarat, muthiya is perfect for those “what can I do with this?” moments. A half-used courgette, a bit of cabbage, some spinach (even leftover rice) that needs using up it all comes together beautifully.

Here are some of my muthiya (muthia) recipes:

• • Coconut and Almond Flour steamed Dumplings (Muthias) – Keto friendly
  • Slimmers friendly Vegan Spinach Muthiya/spinach dumplings – Instant Pot
  • Multigrain Muthia (Steamed Dumplings) using mixed greens
  • Multigrain Muthias (Indian Dumplings) using cabbage

It’s comforting, economical and importantly for me, it works well as part of a balanced approach to managing blood sugar.

What I also love is its versatility. You can make  the basic steamed muthiya or  you can make rasiya muthiya comforting, lightly spiced yoghurt-based curry where the steamed dumplings are simmered in a tangy, savoury sauce. It transforms the dish completely and makes it feel like something entirely new, perfect for a warming lunch or dinner. This dish is great in the winter as it warms you up.

Simple Leftover Vegetable Muthiya (for One or Two) using frozen vegetables already in the freezer:

Ingredients:

• 1 cup mixed grated courgette
• handful of spinach
• ½ cup gram flour (Chickpea flour)
• ½ cup of Chappati flour
• 2 tbls millet flour
• 2 tbls semolina
• 1–2 green chillies (optional)
• ½ tsp ginger, garlic and chili  paste
• ¼ tsp turmeric
• 2 tbls sesame seeds
• 2 tbls dessicated coconut
• Salt to taste
• ½ tsp soda bi carbonate
• 1 tsp lemon juice or a little yogurt – I used 2 tbls of yogurt.
• Water as needed ( I didn’t need much as i was using frozen veggies)

Optional tempering:

• 2 tbls Oil
• 1 tsp mustard seeds
• 2-3 tbls sesame seeds
• A few curry leaves or coriander

Method:

1. Transfer the grated courgettes and spinach in a bowl,  Add the ginger, garlic and chili mixture to the veggies.

2.  Add the mixture of flour: wheat flour, chickpea flour, semolina and millet flour

3.   Add the yogurt, salt and soda bicarbonate and make the dough for muthias.   Shape into small rolls or dumplings.   Use some water if the mixture feels dry.

4.  The muthiyas need to be steamed.  I used the Instant Pot but you can use any steamer. I lined the IP with greaseproof paper to make it easier to remove the muthiyas.

5. Steam the muthiyas for 15–20 minutes.

6. Allow the muthiyas to cool slightly and try what I like to do.   Take a couple of muthias and have them by dipping them in Olive oil.  I just love them steamed.

7.    Slice the remaining muthiyas and prepare to temper the muthiyas.  Heat the 2 tablespoons of oil. Add the mustard seeds and sesame seeds.  Allow the mustard seeds to pop and then add in the slices of muthiya. Let the muthiyas cook until brown and then add the desiccated coconut and serve them hot.

Why this dish works for me

This dish has become a favourite not just because it uses up leftovers, but because it fits into how I now try to eat:

• High in fibre from vegetables
• Gram flour adds plant-based protein
• Steaming keeps it light
• Easily adaptable for a balanced approach to managing blood sugar

It’s not about restriction—it’s about making thoughtful, flexible choices that still feel satisfying.

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