Tsampa

Tsampa is a traditional Tibetan dish made from roasted barley flour. It is the most commonly eaten food in Tibet.  It’s nutritious, versatile, and can be customized with various additions. Here’s a healthy version of Tsampa that incorporates nutritious ingredients.

For a Serving Size of Two:

Ingredients:

• 60 grams roasted barley flour
• 1 tablespoon chia seeds
• 1 tablespoon finely ground almonds
• 1 tablespoon dried fruits (e.g., raisins, chopped apricots)
• 1 tablespoon nuts (e.g., chopped almonds or walnuts)
• 5-6 pitted dates
• 1 cup water

Procedure:

• In a large bowl, combine the roasted barley flour with chia seeds, almond meal, dried fruits, and nuts.
• Add pitted chopped dates and mix well with the dry ingredients.
• To serve, add 1-2 tablespoons of the Tsampa mixture to a bowl. Gradually pour in the water or milk while stirring to achieve your desired consistency. The mixture should be thick but smooth.
• For extra flavor and nutrients, you can add a pinch of cinnamon or cardamom, or some fresh fruit on top.
• Enjoy your Healthy Tsampa as a nutritious breakfast, snack, or light meal.

Nutritional Benefits:

Nutritional Information:

• Calories: 482 kcal
• Protein: 12.3 g
• Carbohydrates: 60.5 g
• Fat: 14.2 g