Healthy Sprout Modak

  • Fitterfly - Team Nutrition

  • Posted On July 22, 2017


Ganpati Bappa Morya!!!!

With the festive season setting in,  children are all geared up to welcome their best friend Lord Ganesha to their homes.

Modaks are indeed Gannu babas favorite food. How about trying some delicious experiments with twists and turns to the authentic modak recipe. Constantly struggling to add protein to your munchkins diet, let's make an extra effort to pack protein into Ganesha's favourite snack.


Rice flour: 100gms(1 cup)

Soaked and boiled Mung Dal: 50gms (1/2 cup)

Coconut - fresh - 4 teaspoon

Ghee - 4 teaspoon

Salt - as required


For the stuffing

  • Heat ghee in a pan. Add grated coconut.
  • It takes about 10 to 15 minutes for the mixture to dry on low flame.
  • Add the cooked dal and mix well. ( Sprouted and boiled whole mung)
  • Stir every 2 to 3 minutes.
  • You can add more ghee if the stuffing becomes too dry.

For the cover

  • Boil water.
  • Add a pinch of salt and 1 tsp of ghee to the flour and mix it thoroughly.
  • Add 1 tsp of ghee in the boiling water.
  • Add the dough to the boiling water. Lower heat. Mix well.
  • Cover the vessel keep it for 5 minutes on low flame to let the rice flour cook.
  • Knead the dough into a smooth paste without lumps.
  • You need to knead it while it is still hot. You may apply some oil or ghee on your palms.
  • If you feel the dough looks dry and hard, add some hot water and continue to knead till the dough turns smooth. 

Making the Modaks

  • Apply pinch of oil/ghee on your palms and make small balls of the dough.
  • Flatten it to give it the shape of a katori or cone.
  • Press the edges of the katori-shaped dough with slight pressure at every 1 inch distance.
  • The edges of the katori will now look like the petals of the flower.
  • Put some stuffing in the katori and close the ends to give them a shape like fresh figs or momos.
  • Take a leaf of banana or a soft cloth like muslin, and apply bit oil/ghee on it and place it in the steamer pan.
  • Place all the modaks on the leaf or cloth and close the lid.
  • Steam it for 5 to 6 minutes and turn off the flame.


 Nutritive Value per Modak 

Energy = 80 kcal                              

Protein = 2 gms                                Carbohydrates = 13.5                  Fats = 2 gms

Calcium = 13 mgs                             Iron = 0.7 mgs

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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.