4.7 from 9 votes
Tibetan Tsampa Porridge Recipe
Tsampa porridge is a nutritious basic meal consisting of whole roasted and ground barley. Tsampa flour is barley that has already been cooked.
Cook Time
mins
Total Time
10 mins
Servings: 2 servings
Calories: 520 kcal
Course:
Breakfast , Snacks
Ingredients
- 1 Cup Tsampa whole roasted and ground Barley
- 1¼ Cup milk
- 1 Cup water
- 3 Tablespoon butter
- ⅛ Teaspoon salt optional, not needed if butter is very salty
- 1 Tablespoon sugar optional, adjust to taste
topping (not traditional)
- butter
- sugar
Instructions
- In a sauce pan, stir in the tsampa ground barley. Keep the pan on a medium heat setting.
- Quickly pour in half of the milk and water. Season with salt.
- Stir and whisk the tsampa together with the salt, milk and water over a medium heat setting. Whisk to reduce and remove all lumps.
- Add butter to the pan and keep on stirring. Whisk and watch it thicken a bit.
- Pour in remaining milk and water.
- Whisk everything together to a smooth consistency without lumps. Cook down until you are satisfied with the thickness.
- Stir in sugar if you want to sweeten it a bit.
- Take from the heat and serve up.
- I topped my tsampa with more butter and some sugar granules on the pictures.
Cup of Yum
Notes
- Use only Tsampa, which is Tibetan whole grain barley that has been roasted and then ground. Do not use raw barley flour, that's not the same ingredient.
Nutrition Information
Calories
520kcal
(26%)
Carbohydrates
68g
(23%)
Protein
13g
(26%)
Fat
23g
(35%)
Saturated Fat
14g
(70%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
1g
Cholesterol
63mg
(21%)
Sodium
202mg
(8%)
Potassium
463mg
(13%)
Fiber
7g
(28%)
Sugar
14g
(28%)
Vitamin A
772IU
(15%)
Calcium
220mg
(22%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 520
% Daily Value*
| Calories | 520kcal | 26% |
| Carbohydrates | 68g | 23% |
| Protein | 13g | 26% |
| Fat | 23g | 35% |
| Saturated Fat | 14g | 70% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 63mg | 21% |
| Sodium | 202mg | 8% |
| Potassium | 463mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 14g | 28% |
| Vitamin A | 772IU | 15% |
| Calcium | 220mg | 22% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.