Nutritious Date and Nut Burfi with Roasted Chana Flour
Looking for a healthy and indulgent treat? This Nutritious Date and Nut Burfi with Roasted Chana Flour is the perfect answer! Sweetened naturally with dates, this burfi is free from refined sugar while still being rich in flavor and texture. The roasted chana flour, along with a blend of nuts and seeds like walnuts, pistachios, and sweet melon seeds, provides a satisfying crunch and a boost of protein, fiber, and healthy fats. Milk powder and dry coconut enhance the richness, while cardamom adds a delightful aroma and flavor.
This wholesome recipe is not only a delicious dessert but also a nutritious snack you can enjoy guilt-free. Perfect for festive occasions or a healthy everyday treat, this burfi will satisfy your sweet tooth and provide a range of essential nutrients.
Health Benefits of Nutritious Date and Nut Burfi:
This Date and Nut Burfi isn't just a delicious treat; it's packed with a variety of health benefits, making it a wholesome option for snacking or dessert. Here's a breakdown of the key benefits from its nutrient-rich ingredients:
Dates (Khajur):
Dates are a powerhouse of natural energy, rich in fiber, vitamins, and minerals like iron, magnesium, and potassium. They aid in digestion, promote heart health, and provide a natural sweetness without the need for refined sugars.
Roasted Chana Flour (Besan):
Roasted chana flour is a great source of protein and dietary fiber, which helps in managing weight and keeping you full for longer. It's also gluten-free and packed with essential nutrients like magnesium and folate, making it heart-healthy and good for maintaining blood sugar levels.
Nuts (Walnuts, Pistachios, Almonds, Cashews):
Nuts are loaded with healthy fats, particularly omega-3 fatty acids, which promote heart health, improve brain function, and provide a good source of protein and fiber. They also contain antioxidants that help combat inflammation and boost overall wellness.
Sweet Melon Seeds:
These tiny seeds are a rich source of protein and essential fatty acids. They also contain vitamins like A, C, and E, which promote skin health and boost the immune system.
Ghee:
Ghee, or clarified butter, is a source of healthy fats that aid in digestion, enhance nutrient absorption, and promote skin health. It’s known for its anti-inflammatory properties and is a staple in traditional Indian sweets.
Cardamom Powder:
Cardamom is not only a fragrant spice but also has health benefits, including digestive support, detoxification, and antioxidant properties. It can help alleviate bloating and improve metabolism.
Milk Powder and Coconut Powder:
Both these ingredients add richness to the burfi while contributing calcium, good fats, and vitamins like B12, which support bone health and overall well-being.
By combining these nutrient-dense ingredients, this burfi becomes more than just a sweet treat—it’s a nutritious option that provides energy, promotes heart health, supports digestion, and boosts immunity. Enjoy it as a snack, dessert, or post-workout fuel to keep you energized and nourished!
Ingredients:
Roasted chana flour: 1 cup (250g)
Milk powder: 1/4 cup
Coconut dry powder: 4 teaspoons
Ghee: 5 teaspoons
Grated dates (khajur): 500g
Walnut: 1/2 cup, chopped
Pistachios: 2 tablespoons, chopped
Almonds: 2 tablespoons, chopped
Cashews: 2 tablespoons, chopped
Sweet melon seeds: 2 tablespoons
Cardamom powder: 1/2 teaspoon
How to make Nutritious Date and Nut Burfi
Step 1: Prepare the Date Mixture
Take 500g of dates (khajur).
Grate it in a mixer. Mix until the dates soften and clump together, becoming a sticky paste.
Stir continuously to prevent sticking.
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| Take soft Dates |
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Remove their seeds Grate them in a mixer
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Step 2: Prepare the Nut and Seed Mixture
In a small pan, dry roast the following ingredients separately on low heat:
2 tablespoons of chopped pistachios
2 tablespoons of chopped almonds
2 tablespoons of chopped cashews
2 tablespoons of sweet melon seeds
Set these roasted nuts and seeds aside to cool.
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| Chop nuts and seeds |
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| In a small pan dry roast nuts and seeds |
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| Stir continuously |
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| Make them crunchy and keep them aside to cool. |
Step 3: Roast the Chana Flour
Heat 5 teaspoons of ghee in a pan over medium heat.
Add 1 cup of roasted chana flour to the pan and stir continuously.
Roast the flour until it turns golden brown and releases a nutty aroma (about 5-7 minutes). Be careful not to burn it.
Once roasted, add 1/4 cup of milk powder and 4 teaspoons of dry coconut powder.
Mix well and roast for another 1-2 minutes, then set the mixture aside to cool.
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| Heat ghee |
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| Add roasted chana flour |
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| Stir it continuously |
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| Be careful not to burn it. |
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| Add milk powder |
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| Add dry coconut powder |
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| Mix well and roast for another 1-2 minutes |
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| Set aside to cool |
Step 4: Combine Ingredients
Once the dates are ready, mix in:
The roasted chana flour, milk powder, and coconut mixture.
1/2 cup of chopped walnuts.
The roasted nuts and melon seeds.
1/2 teaspoon of cardamom powder for flavor.
Stir the mixture well to combine all the ingredients evenly, ensuring the dates are well incorporated with the flour and nuts.
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| Mix the date paste into the roasted chana flour mixture |
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| Mix it properly |
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| It will become like it. |
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| Now mix roasted nuts and melon seeds. |
Step 5: Shape the Burfi
Grease a square or rectangular dish with a little ghee or line it with parchment paper.
Pour the mixture into the dish and spread it evenly, pressing down with a spatula to flatten the top.
Garnish with additional chopped nuts if desired for extra crunch and decoration.
Let the burfi cool at room temperature or refrigerate it for 1-2 hours until it sets firmly.
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| Grease a square or rectangular dish with a little ghee |
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| Pour the mixture into the dish |
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| Spread it evenly, pressing down with the mixture to flatten the top. |
Step 6: Cut and Serve
Once the burfi is set, cut it into squares or diamond shapes with a sharp knife.
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| Cut it into square shapes |
Enjoy your Healthy Chana Flour and Date Burfi, a naturally sweet and nutritious treat packed with fiber, healthy fats, and the goodness of nuts and seeds! Perfect for a guilt-free snack or dessert.
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