Moong Dal Burfi

Moong Dal Burfi is a delicious and nutritious Indian dessert made from split yellow mung beans, flavored with cardamom and sweetened with jaggery. This protein-rich sweet treat is perfect for festive occasions or as a wholesome snack.

Ingredients

• Moong dal (split yellow mung beans) - 100 grams
• Jaggery (grated) - 50 grams
• Ghee (clarified butter) - 2 tablespoons
• Cardamom powder - 1/4 teaspoon
• Chopped nuts (cashews, almonds) - 2 tablespoons
• Milk - 50 ml
• Water - 200 ml

Steps

1. Rinse the moong dal thoroughly under running water and soak it in water for about 2 hours.
2. Drain the soaked dal and blend it to a smooth paste using 50 ml of milk and a little water if needed.
3. Heat ghee in a non-stick pan over medium heat. Add the moong dal paste and cook, stirring continuously for about 10 minutes until it thickens.
4. Add grated jaggery and continue to cook, stirring until the jaggery melts and combines well with the dal paste.
5. Sprinkle in cardamom powder and mix well, then add chopped nuts, reserving a few for garnishing.
6. Cook for another 5 minutes until the mixture starts to leave the sides of the pan.
7. Grease a plate or tray with ghee and pour the mixture onto it, spreading it evenly.
8. Garnish with reserved chopped nuts and let it cool for about 30 minutes or until set.
9. Once set, cut into squares or diamond shapes and serve.

Nutrition

• Calories: 190
• Protein: 7 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 10 g
• Sodium: 5 mg
• Cholesterol: 10 mg
• Total Fat: 7 g
• Saturated Fat: 4 g
• Unsaturated Fat: 3 g
• Water: 0.05 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in dietary fiber, promoting digestive health.

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