Panjiri
State: Punjab
Community: Punjabi
Introduction
Punjab is a state in northern India. One of the main features of Punjabi cuisine is its diverse range of dishes. Home cooked and restaurant cuisine sometimes vary in taste. Restaurant style uses large amounts of ghee. Some food items are eaten on a daily basis while some delicacies are cooked only on special occasions. There are many regional dishes that are famous in some regions only. Many dishes are exclusive to Punjab, including sarson da saag, Tandoori chicken, Shami kebab, makki di roti, etc.
Description of Recipe
Panjiri is a staple from the Punjab region of Pakistan and India. treated as a nutritional supplement. It is made from whole-wheat flour fried in sugar and ghee, heavily laced with dried fruits and herbal gums.
Details of ingredients and their amounts
| Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
| Whole wheat flour | 1 small katori | 50 | |
| Semolina | 10 tbsps | 20 | |
| Fox nuts | ½ small katori | 5 | |
| White sugar | 3 tbsps | 10 | |
| Dried coconut | 1/4th small katori | 10 | |
| Ghee | 1/4th katori | 40 | |
| Raisins | 1 tbsp | 5 | |
| Edible gum (Gond) | 2 tbsps | 5 | |
| Cashew | 1 tbsp | 5 | |
| Almonds | 1 tbsp | 5 | |
| Pistachios | 1 tbs | 5 |
Method of Preparation:
- Heat ghee in a pan and roast gond until it is puffed up.
- Add makhana in the same pan and roast until crisp.
- Add some more ghee and roast almonds, cashew nuts, pistachios and coconut
- Take out all the ingredients in a plate and let them cool.
- Add the roasted ingredients in a blender. Blend to make coarse powder.
- Heat the remining ghee in a pan.
- Add flour and sooji to it.
- Fry the flour until slightly browned.
- Add the ground dry fruitsand powdered sugar in the flour.
- Mix well.
- Store in an airtight container for up to 2 weeks.
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 (atta) | 50 g | 35 | 7.5 | 5.2 | 0.2 | 2.05 | 15.5 | 0.2 | |
| Semolina | 20 g | 14.6 | 3 | 2.3 | 0.2 | 0.6 | 5.9 | 0.04 | |
| Fox nuts | 5 g | 17.3 | 3.8 | 0.45 | 0.05 | 1 | |||
| sugar | 10 g | 40 | 12 | ||||||
| Dried coconut | 10 g | 58 | 0.75 | 3.1 | 0.3 | 3.2 | |||
| Ghee | 40 g | 360 | 40 | ||||||
| Raisins | 5 g | 30 | 0.9 | 2.4 | 0.3 | 2.5 | 0.1 | ||
| Edible gum (Gond) | 5 g | 17.3 | 16.5 | 0.6 | 0.25 | 0.1 | |||
| Cashew | 5 g | 29 | 0.95 | 2.3 | 0.3 | 1.7 | |||
| Almonds | 5 g | 30 | 0.9 | 2.7 | 0.2 | 11.4 | 0.04 | ||
| Pistachios | 5 g | 26 | 0.92 | 3.1 | 0.2 | 6.7 | 5.5 | ||
| TOTAL | 657.2 | 42.8 | 12.97 | 54.2 | 4 | 48.7 | 5.7 | 0.14 | |
| TOTAL PER SERVING | 164.3 | 10.7 | 3.24 | 13.55 | 1 | 12.17 | 1.42 | 0.03 | |
| % CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 26.04 % | 7.88 % | 74.22 % | ||||||
| % Daily Value on 2000 Kcal Diet |
Final Yield of Recipe
| Total Weight (in gms) | Total yield | Serving size |
| 250 | 1 kadhai (4 servings) | 1 katori |
Suitability of Recipe:
Panjiri is a tasty Indian postpartum healing and lactation food that is perfect for providing nourishment and energy to new moms. Since panjiri is considered a ‘hot’ or warming food, it’s also eaten during winter to replenish and strengthen the body.
Name of the modified recipe
PanjiriDescription of Recipe
To suit the dish for the lactating mother, the amount of ingredients can be reduced to one yield and enriched in iron and calcium further. The chosen dish is already rich in energy but the amount of fat needs to reduced to suit the RDA. White sugar has been replaced with jaggery to enhance the iron content.
Details of ingredients and their amounts
| Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
| Whole wheat (atta) | 1 small katori | 50 | |
| Semolina | 10 tbsps | 20 | |
| Fox nuts | 1 small katori | 10 | |
| Jaggery | 1 tsp | 5 | |
| Dried coconut | 1/4th small katori | 5 | |
| Ghee | ½ small katori | 30 | |
| almonds | 3 tbsps | 10 | |
| Edible gum (Gond) | 2 tbsps | 5 |
Method of Preparation:
- Heat ghee in a pan.
- Add wheat flour and roast. After it starts browning, add suji. Roast till brown.
- Remove from flame and transfer into a bowl.
- Add gond to the pan and roast for 5 minutes on low flame. Crush and add to atta and suji.
- Take another pan, roast fox nuts, almonds, and dried coconut for 5 minutes.
- Take off the flame, crush and mix with wheat flour and suji.
- Add jaggery and mix well together.
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 (atta) | 30 g | 21 | 4.5 | 3.12 | 1.5 | 9.3 | |||
| Semolina | 20 g | 14.6 | 3 | 2.3 | 0.2 | 0.6 | 5.9 | 0.04 | |
| Fox nuts | 5 g | 17.3 | 3.8 | 0.45 | 0.05 | 1 | |||
| Jaggery | 5 g | 74 | 4 | 0.23 | 5.35 | ||||
| Ghee | 20 g | 180 | 20 | ||||||
| Almonds | 10 g | 60 | 1.8 | 5.4 | 0.4 | 13.4 | 11 | ||
| Edible gum (Gond) | 5 g | 17.3 | 16.5 | 0.6 | 0.25 | 0.1 | |||
| TOTAL | 383.9 | 31.8 | 8.3 | 25.8 | 2.8 | 35.05 | 11.4 | ||
| TOTAL PER SERVING | |||||||||
| % CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | |||||||||
| % Daily Value on 2000 Kcal Diet |
Final Yield of Recipe
| Total Weight (in gms) | Total yield | Serving size |
| 60 | 1 serving | 1 standard katori |
Suitability of Recipe:
The dish remains rich in energy even after modification.