Recipe – No Cook Chana Sattu Barfi


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I had posted a few versions of chana sattu (roasted bengal gram flour) laddus earlier but didn’t post the barfi as the process is the same. Some friends wanted me to share it separately so here it is – the no cook high protein chana sattu barfi. The good thing with sattu is you don’t need to cook it again as its already roasted. You just use it as it is and that is why  these barfi can be made by even those who don’t usually cook or make Indian sweets.

Note – To make sattu simply fine grind the plain roasted Bengal Gram, either with or without skin. You can mix them too. That’s it. It is that simple. I have the method and the nutrition aspect of sattu discussed in an old post. Do look it up. 

You can also buy sattu from the market. Sometimes I buy organic sattu from Aadya or Just Organik, both sattus are fragrant and made from organically grown chana.

To make the Barfi take 1 cup of chana Sattu, 1 tablespoon of warm ghee (clarified butter), 1/4 tsp green cardamom and two tablespoons of fine shakkar or jaggery powder. Make sure to use jaggery or shakkar that’s not chemically treated. I’ve used Organic India’ powdered jaggery which is very good. 

Rub the ingredients together and mix well. There should be no lumps.

Grease a thali or tin lightly with ghee and spread rhe mixture evenly. Let it set for sometime. I keep for 15 minutes or so. Once set you can cut it in rectangular shape.

You can add powered almonds and chopped raisins too but I don’t always like add-on in the melt in the mouth barfi so keep it simple.

You can garnish with finely chopped dryfruit too. Like I did with almonds in some. 

Enjoy the high protein, nutritious, quick and easy Barfi at any time of the day. You can individually wrap them in butter paper as a lunchbox sweet or on the move energy sweet too. Best for small hungers when you are on the move. Ghee is good fat if used correctly and here we use minimal amount just to bind the mixture. 

Check out the other Sattu recipes on the blog too.

Spiced Apple Chutney With Caramelized Onion, Indian Gooseberry & Dried Figs


 

Autumn is a beautiful season and fall recipes warm the cockles of my heart. The market is flooded with variety of apples and the Indian Gooseberry is in the season. I usually make Amla Jam / Apple Jam or a combination but it has been years since I did a proper spiced apple chutney. A perfect accompaniment with roasted chicken, lamb, tenderloin, ham slices, pork chops, pan seared lamb or salmon,  or cheese slices especially Cheddar. You can eat it in sandwiches, quiches, vegetable tarts, parathas or anything that could do with a flavor lift. Add it to your overnight oats bowl, smoothie bowl or parfait if you desire.

Sip a glass of warm mulled wine with a cheese and meat platter served with this lip smacking chutney and you are set for the holiday season.

I have a large quantity of Organically grown, chemical free super sweet and crisp Kinnaur red delicious apples from Farmer Uncle and some sour sweet golden apples lying at home.

Apart from snacking on these daily I am slowly doing some dishes with them.

This chutney is one of my favorite and tested recipes. It is hot, sweet, tangy and stays for at least a fortnight on the table.

Apples have a good amount of pectin in them so the chutney gets a great texture. I have not peeled the fruit but you can.

Two things that make this chutney flavorful without masking the flavor of the fruit are Indian gooseberry/Amla and caramelized red onions. You can omit them if you wish and the chutney will still taste awesome. If you use vinegar or apple cider then omit the lemon juice. You will have to adjust the spice threshold, sugar etc as per your taste. I prefer the natural sweetness of the fruits so add less sugar.

Spiked with the warmth of fresh ginger and the heat of red chilli this chutney is a complete winner.

Here is what you need to make it.

Ingredients : 

Apples (Use the ones available in your city), cored and peeled – 1 kg

Indian Gooseberry / Amla, chopped fine – 4 Large

Dates, pitted and chopped – 1/4 cup

Dried figs, chopped fine – 1/4 cup

Sultanas / Raisins – 150 gm

Fresh ginger root, peeled and grated – 3-4 tbsp

Lemon Juice – 3-4 tbsp (adjust as per taste if apples are not sour)

Shakkar/ powdered jaggery / granular sugar / soft brown sugar – 150 gm

Garlic cloves, chopped – 4

Onions, thinly sliced – 300 gm

Cloves- 8-10

Black peppercorns – 10-15

All spice mix – 1/2 tsp

Bay leaf – 1

Homemade garam masala powder – 1/4 tsp

Salt – As per taste

Fresh Red chilli pepper / Red jalapeno, chopped fine – 2-3

Red chili powder  / cayenne pepper / chili flakes – as per taste

Lightly roasted and ground fennel and cumin seeds – 1 tsp each

Oil – 1 tbsp

Steps – 

Cut, core and chop apples in small cubes. Peel them if you desire.  Add the lemon juice to the chopped apples so that they retain their whiteness.  Add sugar to them and mix well. Let them rest till you caramelize the onions, so that the juices are released.

Coarsely pound cloves and black peppercorns.

To caramelize Onions : Heat oil in a thick bottom large sauce pan and thinly sliced onions.  Fry them on slow medium heat so that they get evenly caramelized. I add a little salt to hasten the process. Once crisp and browned remove them to a plate and when they cool a bit crush them with fingers. (Will add pic later. Forgot to take)

In the same pan add the coarsely ground roasted cumin fennel powder and let it sizzle.

Add crushed onion, garlic, ginger, finely chopped red chili, bay leaf, dried figs, apple sugar mixture, amla, sultanas, dates, raisins, ground clove+black peppercorn and let it all cook on steady simmer on medium high heat. (Add vinegar or apple cider if using at this point.)

Keep stirring so that it  doesn’t catch or burn on the bottom of the pan. Once the apples soften and resemble a puree, add the salt, red chili flakes, chili powder, all spice mix, garam masala and mix well so that the spices coat the fruit properly.

Let it simmer on low heat til it reaches a jam consistency. Keep stirring in between and you will notice the change in texture and consistency. It will become syrupy and the apples too will become caramelized.

Once the chutney has thickened draw the wooden spoon across the chutney and if no liquid fills the gap then it is ready. Otherwise cook for some more time.

Turn off the gas and let it rest for 10 minutes in the pan.

Spoon the warm chutney in sterilized or clean glass jars and seal and store.

Once open, use within a fortnight and keep in the fridge. Though I usually don’t refrigerate.

Enjoy this perfectly savory and chunky side to your meals.

Indian Masala Omelette With Multi Grain Paratha And Spiced Apple Chutney

Note : You can keep this chutney a little syrupy too. Makes it easy to spread. I have kept it dry for a purpose. Add 1/2 Cup –  Fresh Apple along with chopped apples if you like a wet chutney.

Healthy Traditional Indigenous Indian Coolants


The  Indian Summer is at its peak with all the right ingredients including merciless sun, scorching winds which sap the energy out of  the body. Soaring temperatures diminish the want to eat and one longs for some chilled refreshing drink. In the days when  fizzy, carbonated drinks full of empty calories, artificial sweeteners, colours and synthetic flavors beckon you from every food mall, roadside shops and eateries our home is heaven for traditional nutritious summer coolers. Natural home-made drinks which not just keep the body cool but are also healthy.

Summer in our country is ferocious and most of the body fluid is lost in sweat. It is an age-old tradition to offer water with something sweet ( at our home peda or petha) to anyone who comes from outside. It helps to keep the person hydrated and the sugar gives instant energy.

All the summer coolants are region and season specific and can be divided into two categories – Dairy and fruit based. Some fruit based summer drinks are hibiscus and Rhododendron drinks. We have the most common Nimboo pani( shikanjee) , lassi( sweet and salted)( thick creamy whipped curd /, taken plain or with dash of sweet concentrate or blended with mango) , buttermilk, fruit smoothies, fruits crushes, kokam (fruit of a tropical evergreen tree (Garcinia indica) )  sherbet, thandai, sherbets made from local seasonal fruits like bael, phalsa, raw mango ( aam panna).  Tender coconut water and fresh fruit juices are also popular. Jal zeera is another summer favorite. All these drinks are rehydrant and prevent heat strokes and other summer maladies. Sattu drink ( sweet and salty) are again making a place for themselves.  Then there are very popular mixes of sugar and natural essences like rose, kevda, khas, and other sherbets made by infusing herbs and natural essences. These are a little high on sugar but still a popular choice.  Most of them have medicinal properties and good for summer.

Aam Panna made with tender boiled raw mango, water and sugar

The plan is to help the body stock up on essential vitamins and minerals.

raw mango pulp with spices, salt and sugar

raw mango pulp with spices, salt and sugar

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You can roast the mango on direct flame of stove or preheated oven at 200 degree for 30 min depending on the size of the mango. Wrap it in aluminium foil and place on the rack. to get gorgeous roasted mangoes. Add jaggery for a healthy drink. I use organic jagery granules or shakkar

Sattu ka ghol ( Sattu drink) 

Sultry day demands something cooling to give a boost to your energy levels. Sattu ghol is our own indigenous substitute for whey protein shake. Made of roasted channa ( gram) flour, this composition is one of the highest sources of vegetarian protein and a quality that is most easily absorbed by the body. Sattu is a special unique drink with a good source of natural fiber and carbohydrates and is made with scientific formula. Originally sattu was made from roasted powered chick peas but with time it has evolved and we can get many variants and mixes of pulses,legumes and cereals like barley, maize, wheat, rice, horse gram, oat etc in form of sattu. Sattu was originally known as Sat-Anaaj(seven cereals, millet and pulses). All across the states of Bihar, Jharkhand, Uttarpradesh , and Orissa Sattu is eaten daily in various forms. Sattu drinks can be sweet or salty according to the taste. Jaggery is used instead of refined sugar to make it more healthy.

Black Gram and Barley Sattu

I make it at home. There is a separate post on blog that you can look for.  Sattu has innumerable health benefits and has digestible dietary constituents of vital importance. It has high protein value and beneficial for diabetic patients. 

Sweet Barley and Chana Sattu drink

Packed with Protein, Calcium, Fiber, Iron and magnesium Chana Sattu is one of the healthiest things to have this summer. It is cooling to the system too. 60 grams (4 tbsp) of this roasted gram flour will give you 19.7 grams of high quality vegetarian protein that is absorbed easily in the body. Good for people with diabetes and for bone health, treating anemia etc. It aids fat and weight loss too.

Ingredients : 

Chana Sattu – 1 Tablespoon

Barley Sattu – 1 Tablespoon

Salt – as per taste

Roasted cumin seed powder – a pinch

Lemon Juice – To taste

Mint powder or crushed mint leaves – 1 few

One can add, grated raw mango, coriander , mint, etc. as per taste. One can also make with sweet with jaggery.

Method :  

In a glass add both sattus , salt, cumin powder and other ingredients. Add chilled water. Mix well.  Your healthy summer drink is ready to be savored.

You can also make it sweet by omitting onion, mint , lemon, salt  and adding shakkar (Fine jaggery powder and roasted cumin seed powder like I did in the earlier one).

 

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