Mung Dhal Payasa
Split green gram cooked with almond and milk
Warm ghee in a large saucepan, fry cashew nuts until they start to turn golden. Stir in sultanas, fry for about 10 seconds. Remove cashew nuts and sultanas with a slotted spoon and place in a bowl.
In the same saucepan roast mung dhal until it turns slightly golden. Transfer to a bowl, wash and drain in a colander.
In the same saucepan bring 3 cups of water to a boil. Add mung dhal and almond meal, cook on medium low heat until mung dhal becomes very soft and mushy. Add sugar and cook until it mixes well with the dhal. Add milk, bring to a boil. Turn off heat.
Stir in cashew nuts, sultanas and cardamom. Serve warm.
Per serve: energy 831 kJ (198 cal); protein 7 g; fat 4 g; saturated fat 1 g; cholesterol 4 mg; carbohydrate 35 g; fibre 4 g; calcium 98 mg; iron 1.6 mg; sodium 21 mg
2 teaspoons ghee (clarified butter)
20 cashew nuts, broken into bits
1 tablespoon sultanas
¾ cup mung dhal (split and skinned green gram)
2 tablespoons almond meal (ground almond)
1 cup brown sugar
1 cup fat free milk
¼ teaspoon ground cardamom
Mung dhal is a good source of protein, B vitamin, folate, iron and fibre. Almonds are a very good source of vitamin E and mono-unsaturated fats, which have been associated with reduced risk of heart disease.
Liquid desserts are satiating thus limiting the calorie intake.