Alsi ki Pinni
State: Punjab
Community: Punjabi
Introduction
Punjab is a state known for its rich cultural heritage, culinary treasure, there is a lot of variety when it comes to food in Punjab. Lassi, sarson ka saag , makki ki roti, amritsari kulcha, dal makhani, butter chicken, chole bhature are some of the most famous dishes in Punjab.
Description of Recipe
A highly nutritious and energy dense recipe prepared in Punjabi households and can be used as a snack or dessert. Traditionally, made with ghee, Flax seeds, whole wheat flour and jaggery.
Details of ingredients and their amounts
Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
Whole wheat flour | 100 g | ||
Jaggery | 100 g | ||
Flex seeds | 25 g | ||
Ghee | 100 g | ||
Milk | 12.5 ml |
Method of Preparation:
-
Add ghee in a kadhai
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To ghee, then add whole wheat flour and roast till golden brown on low flame.
-
Simultaneously in another pan roast flex seeds and then grind them into a powder once they cool down.
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Add the grounded flax seeds to the kadhai containing whole wheat flour and ghee.
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Take another pan and to it add milk and warm it on low flame, then add jaggery to it and mix till lump free slurry is formed.
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Add the jaggery mix to the flour mixture and mix properly.
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Then remove from flame and roll them into round pinni.
Nutritive Value of the recipe
Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
Whole wheat flour | 100 g | 320.2 | 64.17 | 10.57 | 1.53 | 4.10 | 30.94 | 2.67 | |
Jaggery | 100 g | 353.7 | 84.87 | 1.85 | 0.16 | 4.63 | 107 | ||
Flax seeds | 25 g | 133.5 | 7.25 | 4.5 | 10.5 | 1.62 | 37.5 | ||
Ghee | 100 g | 900 | 100 | ||||||
Milk | 12.5 ml | 13.4 | 1.04 | 0.46 | 0.82 | 15.12 | 1.05 | 0.29 | |
TOTAL | 1721.2 | 157.33 | 17.38 | 113.0 | 10.35 | 190.56 | 3.72 | 0.29 | |
TOTAL PER PIECE | 132.4 | 12.10 | 1.33 | 8.69 | 0.79 | 14.65 | 0.28 | 0.02 | |
TOTAL PER SERVING | 264.8 | 24.2 | 2.66 | 17.38 | 1.58 | 29.3 | 0.56 | 0.04 | |
% CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 36.48 | 4.08 | 59.37 |
Final Yield of Recipe
Total Weight (in gms) | Total yield | Serving size |
322 | 13 | 2 |
Nutrients present:
Protein, Omega-3 Fatty Acids, FiberSuitability of Recipe:
It’s an energy dense recipe loaded with nutrients and can be consumed by any age group.
Name of the modified recipe
Alsi ki PinniDetails of ingredients and their amounts
Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
Whole wheat flour | 100 g | ||
Jaggery | 100 g | ||
Flax seeds | 25 g | ||
Almonds | 20 g | ||
Ghee | 100 g | ||
Milk | 12.5 ml |
Method of Preparation:
1. Add ghee in a kadhai
2. To ghee, then add whole wheat flour and roast till golden brown on low flame.
3. Simultaneously in another pan roast flax seeds and then grind them into a powder once they cool down.
4. Add the grounded flex seeds to the kadhai containing whole wheat flour and ghee.
5. Take another pan and to it add milk and warm it on low flame, then add jaggery to it and mix till lump free slurry is formed.
6. Add the jaggery mix to the flour mixture and mix properly.
7. Then remove from flame and add almonds and roasted makhanas.
8. Roll the mixture into round pinni.
Nutritive Value of the recipe
Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
Whole wheat flour | 100 g | 320.2 | 64.17 | 10.57 | 1.53 | 4.10 | 30.94 | 2.67 | |
Jaggery | 100 g | 353.7 | 84.87 | 1.85 | 0.16 | 4.63 | 107 | ||
Flax seeds | 25 g | 133.5 | 7.25 | 4.5 | 10.5 | 1.62 | 37.5 | ||
Ghee | 100 g | 900 | 100 | ||||||
Milk | 12.5 ml | 13.4 | 1.04 | 0.46 | 0.82 | 15.12 | 1.05 | 0.29 | |
Almonds | 20 g | 123.99 | 3.68 | 0.60 | 11.69 | 0.91 | 45.6 | ||
Makhana/lotus seeds | 10 g | 3.47 | 7.69 | 0.97 | 0.01 | 0.52 | 8.94 | ||
TOTAL | 1848.66 | 168.7 | 18.97 | 124.7 | 11.26 | 236.68 | 12.66 | 0.29 | |
TOTAL PER PIECE | 142.20 | 12.9 | 1.46 9.4 | 0.86 | 18.20 | 0.97 | 0.02 | ||
TOTAL PER SERVING | 284.4 | 25.8 | 2.92 | 18.8 | 1.72 | 36.4 | 1.94 | 0.04 | |
% CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 36.5 | 4.1 | 59.4 |
Final Yield of Recipe
Total Weight (in gms) | Total yield | Serving size |
342 | 13 | 2 |
Suitability of Recipe:
Suitable for all age groups. Flax seeds are loaded with nutrients like omega-3 fatty acids, dietary fiber etc while almonds are a good source of healthy fats, fiber, protein, magnesium and vitamin and thereby increase both the nutrient and energy density of the recipe.