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
- Status
- Traditional
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 20 min · Cook 40 min
- Serves
- 3
- Difficulty
- Moderate (bhakri needs practice)
- Good for
- Everyday lunch
- Tags
- Good source · High fibre · Soy-free · Whey-free · Gluten-free*
- Allergens
- Milk, peanuts
Nutrition (estimated)
- Calories
- 545 kcal
- Protein
- 23 g
- Carbs
- 81 g
- Fat
- 13 g
- Fibre
- 15 g
Headline values are for the full plate.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- Amti: 150 g toor dal · 4 kokum petals (or 1 tsp tamarind) · 8 g jaggery · 5 g goda masala · 10 g fresh coconut · 10 g groundnut oil · ½ tsp mustard seeds · ½ tsp cumin · pinch of hing · 10 curry leaves · ¼ tsp turmeric · 5 g salt · coriander
- Bhakri: 180 g jowar flour · about 130 ml hot water · pinch of salt
- Koshimbir: 180 g cucumber · 120 g tomato · 60 g onion · 225 g curd · 30 g roasted peanut powder · green chilli · salt
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com