L04 · Lunch · Maharashtra (incl. Parsi Mumbai)
Maharashtrian Amti with Jowar Bhakri and Koshimbir
A Maharashtrian everyday plate: sweet-sour toor dal flavoured with goda masala and kokum, a hand-patted jowar bhakri, and a peanut-curd koshimbir salad.
- Region
- Maharashtra
- Diet
- Strictly vegetarian, egg-free
- Prep
- 20 min
- Cook
- 40 min
- Time, as written
- Prep 20 min · Cook 40 min
- Serves
- 3
- Difficulty
- Moderate (bhakri needs practice)
- Status
- Traditional
- Good for
- Everyday lunch
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Amti only (about 250 ml) | 220 | 11 g | 30 g | 6 g | 2 g | 5 g | 3 g | 5.0 g |
| Full plate: amti, 1 jowar bhakri, koshimbir | 545 | 23 g | 81 g | 13 g | 4 g | 15 g | 10 g | 4.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: Good source. Includes 8 g jaggery for 3 servings (under 3 g added sugar per serving). Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Amti
Bhakri
Koshimbir
Method
Pressure-cook toor dal with turmeric and 450 ml water for 4 whistles. Whisk smooth.
Heat oil; add mustard, cumin, hing, curry leaves. Add dal, 300 ml water, kokum, jaggery, goda masala, coconut and salt. Simmer 10 minutes until slightly thickened.
For bhakri, knead jowar flour and salt with hot water, one portion at a time, until smooth and crack-free.
Pat each ball with wet palms (or between plastic sheets) into a 15 cm round.
Cook on a hot tawa 1 minute, brush the top with water, flip and cook 1 minute. Then cook directly over the flame, or press on the tawa, until it puffs and browns.
Mix the koshimbir just before serving to keep the cucumber crisp.
Protein optimisation
- Where the protein comes from
- Toor dal supplies 11 g per serving, bhakri 6 g, koshimbir 6 g (curd and peanuts).
- Boost
- Increase toor to 180 g (+2 g protein, +35 kcal per serving), or add 50 g crumbled paneer to the koshimbir (+9 g protein, +130 kcal).
Variations, serving and storage
- Regional
- Kolhapuri amti — add 1 tsp kanda-lasun masala and omit jaggery.
- Substitution
- Bajra or rice bhakri; or 2 whole-wheat chapatis.
- Storage
- Amti keeps 2 days refrigerated; bhakri is best fresh; koshimbir must be eaten the day it is made.
- Food safety
- Keep koshimbir chilled; do not hold it at room temperature for more than 2 hours.
- Meal prep
- Make amti ahead; cook bhakri fresh.
Allergens
Milk, peanuts
Labels: Good source · High fibre · Soy-free · Whey-free · Gluten-free*
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.