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Mix the flours
Firstly, in a large mixing bowl sieve besan and rava.Add tsp ginger paste, chilli, turmeric, sugar, pinch hing, tsp salt, lemon juice and oil.
Khaman dhokla
Khaman dhokla has 79.6 calories per serving (1 Small Piece) — that's 268 calories per 100g. It provides 3.4g protein, 9.9g carbs, and 3g fat. With a medium glycemic index (GI: 57), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Khaman dhokla in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories79.6 kcal
- Carbs9.9 g (39.4 kcal)
- Protein3.4 g (13.6 kcal)
- Fats3.0 g (26.6 kcal)
Nutrition Label
Khaman dhokla
- Serving Size1 Small Piece (30 g)
- Calories79.6 kcal
- Carbs9.9 g
- Fiber2.0 g
- Sugar1.8 g
- Protein3.4 g
- Fat3.0 g
- Saturated fat0.6 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium9.8 mg
Nutrition per 100g
- Calories268.0 kcal
- Carbs33.2 g
- Fiber6.7 g
- Sugar6.2 g
- Protein11.4 g
- Fat10.0 g
- Cholesterol0.0 mg
- Sodium33.0 mg
1 serving = 29.7g
Cooking time: 10 minutes
Serves: 19 persons
Ingredients
Sesame seeds
0.5 Tea Spoon
Peanut oil
2 Table Spoon
Sugar
1 Tea Spoon
Wheat semolina
3 Table Spoon
Lemon juice
2 Table Spoon
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
2 Tea Spoon
Ginger fresh
1 Tea Spoon
Asafoetida
1 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Coconut kernel fresh
1 Table Spoon
Mustard seeds
0.5 Tea Spoon
Water
150 Milliliter
Besan
250 Grams
Eno fruit salt
0.5 Tea Spoon
Instructions
1
2
Prepare the batter
Prepare a smooth batter adding 1 cup of water or as required. Additionally, add ½ tsp of Eno fruit salt. you can alternatively use a pinch of baking soda.
3
Steam the dhoklas
Bring to a boil 2 to 2.5 cups of water in a steamer pan or electric cooker or stove-top pressure cooker. Grease a steamer pan with 2 to 3 teaspoons of oil. Add the batter to it. Place the pan in a steamer or electric rice cooker or pressure cooker.
4
Remove the dhokla
Steam for 15 to 20 minutes in an electric cooker. If using a pan or pressure cooker, steam for 12 to 15 minutes on a medium to high heat. To check the doneness, insert a toothpick and if it comes out clean, the khaman is done. When the khaman become lukewarm or cool, then with a butter knife gently slid along the edges. Keep a plate or tray on top of the pan. Invert the pan. If greased well, the khaman will easily get inverted on the plate. Slice and keep aside.
5
Prepare the tempering
In a small pan, heat oil. Add mustard seeds and let them to crackle. When the mustard seeds are crackling, add the cumin seeds (optional), curry leaves, and chopped green chilies (optional). Stir and then add sesame seeds. Fry the sesame seeds for some seconds but do not brown them. Add sugar. Finally, add lemon juice.
6
Serve it
Pour this tempering mixture evenly on the steamed and sliced khaman. Garnish with chopped coriander seeds and grated coconut.
Also Known As
Glycemic Index
57 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Khaman dhokla | Moong dal dhokla | Muga dalera dhokala | Paschai paruppu thogla |
|---|---|---|---|---|
| Calories | 79.6 kcal | 71.5 kcal | 71.5 kcal | 71.5 kcal |
| Carbs | 9.9 g | 7.5 g | 7.5 g | 7.5 g |
| Protein | 3.4 g | 2.9 g | 2.9 g | 2.9 g |
| Fat | 3 g | 3.3 g | 3.3 g | 3.3 g |
| Fiber | 2 g | 1.8 g | 1.8 g | 1.8 g |
| Sugar | 1.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 9.8 mg | 215.5 mg | 215.5 mg | 215.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 79.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 57). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (57) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~29.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~29.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~29.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~29.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Khaman dhokla stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (159.2-238.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Khaman dhokla contains 79.6 kcal (3.4g protein, 9.9g carbs, 3g fat). That's 268 kcal per 100g. You can track exact portions in the Hint app.
At 79.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 57). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 57 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Khaman dhokla has 3.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Khaman dhokla is light enough for dinner at 79.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Khaman dhokla is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (57) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
