Purely Plated

Fasting Delight Varai Barfi

Calories

Around 250-300 Kcal

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Fasting Delight Varai Barfi

Instructions:

1. Dry Roast Millet: Heat ghee in a pan, add varai/bhagar, and roast until it emits a nutty aroma.
2. Mix Ingredients: Add rajgira flour, grated coconut, and cardamom powder. Mix thoroughly.
3. Dissolve Jaggery: Dissolve jaggery in hot water and add this to the millet mixture.
4. Cook: Stir continuously until the mixture thickens and leaves the sides of the pan.
5. Set and Cool: Transfer the mixture onto a greased plate or tray. Spread it evenly.
6. Decorate: Garnish with chopped dry fruits and dried rose petals. Allow it to cool and set.
7. Portioning: Cut into desired shapes once set.

Know Your Calorie

Ingredients

  • 1.5 to 2 tablespoons ghee
  • 1 cup varai/bhagar (barnyard millet)
  • 1/4 cup freshly grated coconut
  • 1/2 cup Rajgira (amaranth) flour
  • 1.5 cups hot water
  • 1/4 cup jaggery (or to taste)
  • 1/2 teaspoon cardamom powder
  • A few chopped dry fruits (almonds, cashews, raisins, etc.)
  • Dried rose petals (optional, for garnish)
Author

Ekta Gupte

Nutrition Information (Per Serving):
– Calories: Around 250-300 Kcal
– Carbohydrates: Approx. 40g
– Protein: Approx. 4-5g
– Fat: Approx. 8 to 10g
– Saturated Fat: Approx. 4-5g
– Monounsaturated Fat: Approx. 2-3g
– Cholesterol: Minimal
– Sodium: Low
– Fiber: Approx. 2-3g
– Sugar: Around 12 to 15g (largely from jaggery and dry fruits)

■ To Lower Sugar Quantity:

Steps to Follow:
1. Choose Natural Sweeteners: Instead of increasing jaggery, rely on the natural sweetness of coconut and dry fruits. You can reduce the jaggery to 1/8 cup and increase the quantity of dry fruits like raisins or apricots.
2. Flavor Enhancers: Use more cardamom or other spices like cinnamon to enhance the sweetness naturally.
3. Gradual Adjustment: Gradually reduce the jaggery quantity in subsequent preparations to train your palate to enjoy less sweetness.

■ What to Avoid:
1. Refined Sugar: Stick to natural sweeteners and avoid any form of refined sugar.
2. Sugar Syrups or Honey: These might increase the overall sugar content unnecessarily.
3. Overly Sweet Dried Fruits: While this recipe calls for dry fruits, avoid those varieties with added sugar or syrup (like candied fruits).

Enjoy your nutrient-rich, lower sugar Varai Barfi!