Besan Dhokla for PCOS: Recipe + Why It Works

"Dhokla is one of the few traditional snacks that is steamed rather than fried, built on high-protein besan, and naturally light. For PCOS, that makes it a brilliant alternative to biscuits and fried namkeen - as long as you skip the sweet chutney." - Dt. Trishala Goswami, MSc Clinical Nutritionist, Certified Nutrigenomics Specialist

PCOS calls for protein-rich, low-refined-carb, low-fried food - and besan dhokla fits beautifully. It is steamed, so it is low in oil, and chickpea flour gives it real protein. Here's a vegetable-loaded version with the nutrition.

Why besan dhokla is good for PCOS

• Steamed, not fried. Dhokla uses almost no oil, unlike most Indian snacks - kinder to weight and inflammation in PCOS.
• High-protein besan. Chickpea flour gives more protein and fibre and a lower glycaemic impact than wheat or rice.
• Light and satisfying. A protein-rich steamed snack beats biscuits or namkeen for PCOS cravings.

Ingredients (2 servings)

• 1 cup besan (chickpea flour)
• 1/2 cup curd
• 1/4 cup grated vegetables (carrot, spinach)
• 1 tsp ginger-green chilli paste
• 1/4 tsp turmeric
• Salt to taste
• 1 tsp fruit salt (eno) or 1/4 tsp baking soda
• 1 tsp oil + mustard seeds + curry leaves, for tempering

Method

1. Make the batter. Whisk the besan with curd, a little water, turmeric, salt, ginger-chilli paste and grated vegetables into a smooth, thick batter.
2. Add fruit salt. Stir in the fruit salt just before steaming and mix gently until frothy.
3. Steam. Pour into a greased tray and steam for 12-15 minutes, until a toothpick comes out clean.
4. Temper. Cool slightly, cut into squares, and temper with mustard seeds and curry leaves in a little oil.
5. Serve. Eat with green chutney - skip the sweet chutney to protect your insulin.

Nutrition (per serving, approximate)

A nutritionist's tips for PCOS

• Skip the sugar. Traditional dhokla and its chutney often contain sugar - leave it out and serve with green (coriander-mint) chutney instead.
• Add grated vegetables to raise fibre with negligible extra carbs.
• Have it with a bowl of curd for a complete protein-rich snack.
• Eat it as your 4 pm snack to head off PCOS cravings before dinner.

Variations

• Moong dal dhokla: use ground moong dal instead of besan for a different protein source.
• Add a spoon of flax into the batter for omega-3s (anti-inflammatory benefit for PCOS).

For a structured plan, see what to eat for PCOS and the best foods for PCOS.

This recipe is general nutrition guidance, not a substitute for personalised medical care. PCOS should be managed alongside your doctor.

Related reading

References

• Monash University. International Evidence-Based Guideline for the Assessment and Management of PCOS. monash.edu
• Indian Council of Medical Research - National Institute of Nutrition (ICMR-NIN). Nutritive Value of Indian Foods.