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    Home » Breakfast / Tiffins » Diabetic Friendly Health Mix / Sathu Maavu Kanji Powder with Barley and Green Gram Dal

    Diabetic Friendly Health Mix / Sathu Maavu Kanji Powder with Barley and Green Gram Dal

    Posted on August 12, 2017 · Last Updated on April 26, 2020 · By Srividhya G · 6 Comments

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    Sathu Maavu Kanji Powder collage with text overlay

    Today I am going to share a Diabetic Friendly Healthy Mix or Sathu Maavu Kanji Powder prepared with just five ingredients. With the goodness of barley, green moong dal, whole wheat, boiled rice and roasted gram dal, this kanchi maavu is sure a healthy and fiber-rich breakfast option.

    Sathu Maavu Kanji Powder served in a glass bowl

    Sathu Maavu Kanji Powder

    Porridge or kanchi or Kanji is one of quintessential family breakfast options. Be it salt ones like kambu koozh or a sweet one like ragi or oats porridge; we love it all.

    This diabetic friendly kanchi was my breakfast during the majority part of my vacation. It was filling and delicious and tasted completely different from the regular ragi kanchi. I got the recipe duly from my MIL who in turn got this recipe from a recipe suggestion/tidbit on a novel. My in-laws had sufficient stock of this kanchi maavu, and I took the pictures also to post on the blog.

    But I was hesitating a bit as I didn’t have the step-wise pictures. The sweet MIL of mine, just for my sake agreed to make this kanchi maavu again so that I can take step-wise pictures. I didn’t want to miss the opportunity, and I happily took the video of the preparation and here it is for you folks. :-)

    This kanchi maavu has all the essential ingredients that provide the required vitamins and minerals along with the protein and the carbs. We all know that barley and green moong dal have a low GI, and they are the Nutritional Powerhouses.

    All you need is the equal measure of barley, boiled rice, roasted gram/pottukadalai, moong dal/patchai payaru and wheat. Roast all these ingredients one by one for approximately 3 to 4 minutes over medium flame and let them all cool. Then grind them into a fine powder.

    We usually grind these in the rice mill as the quantity is high. But you can grind them in a mixer jar also. Without any further ado, here is the recipe. 

    Diabetic Friendly Health Mix / Sathu Maavu Kanji Powder with Barley and Green Gram Dal Recipe

    Ingredients:

    • Whole Wheat / Godumai – 200 gms
    • Green Gram Dal / Pachai Payaru – 200 gms
    • Boiled / Parboiled Rice / Puzhungal Arisi – 200 gms
    • Roasted gram dal / Pottukadalai – 200gms
    • Barley – 200 gms

    Steps:

      • Heat a kadai or heavy bottom pan and add the green gram dal and dry roast over medium flame for three to four minutes or until you can smell the aroma.
      • Remove it from the kadai and let it cool.
      • Now add the whole wheat and dry roast for three to four minutes or until they pop out.
      • Remove it from the kadai and let it cool and now add the boiled rice. Let it roast for three to four minutes or until the rice turns light brown.
      • Once the rice turns brown remove it from the kadai and let it cool. Now add the barley and dry for three to four minutes.
      • Remove the barley and reduce the heat. Add the roasted gram dal and dry roast over low flame for just one minute.
      • Let all the ingredients cool and grind them all together. We usually get it grounded from rice mill. After grinding, do not close the lid. Let the mix cool for about one hour before storing in an airtight container.

    Sathu Maavu Kanji Powder - Diabetic Friendly Health Mix

    Preparing Kanchi:

      • Take about 2 tbsp of kanchi powder and mix in 1 cup of water. Cook it over medium flame, till it thickens.
      • Let it cool.
      • For Sweet Kanchi, add 2 cups of lukewarm milk and jaggery or sweetener of your choice and enjoy.
      • For Savory Kanchi, add 2 cups of thin buttermilk, salt and enjoy.

    Diabetic Friendly Health Mix with two full glasses right next to the bowl

    Notes:

    • You can roast the ingredients in any order.
    • This measure gives 1 kg of kanchi maavu. If you increase the measure, make sure you roast each ingredient a little longer.
    • We prefer an equal measure of all the ingredients. But you can change as per your preference.
    • For this kanchi, instead of regular rice, parboiled rice is highly recommended as its GI is low.
    • If you prefer gluten-free kanchi, ignore wheat and increase the measure of other ingredients.
    • Do not roast the pottukadalai/roasted gram dal/ dalia for more than one minute.
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    5 from 2 votes

    Diabetic Friendly Health Mix / Sathu Maavu Kanji Powder with Barley and Green Gram Dal

    Diabetic Friendly Healthy Mix or Sathu Maavu Kanji Powder prepared with just five ingredients that is a healthy and fiber-rich breakfast option.
    Cook Time30 mins
    Total Time45 mins
    Course: Beverages, Breakfast
    Cuisine: South Indian, TamilNadu
    Calories: 177kcal
    Author: Srividhya G

    Ingredients

    • 200 g Whole Wheat / Godumai
    • 200 g Green Gram Dal / Pachai Payaru
    • 200 g Boiled / Parboiled Rice / Puzhungal Arisi
    • 200 g Roasted gram dal / Pottukadalai
    • 200 g Barley

    Instructions

    • Heat a kadai or heavy bottom pan and add the green gram dal and dry roast over medium flame for three to four minutes or until you can smell the aroma.
    • Remove it from the kadai and let it cool.
    • Now add the whole wheat and dry roast for three to four minutes or until they pop out.
    • Remove it from the kadai and let it cool and now add the boiled rice. Let it roast for three to four minutes or until the rice turns light brown.
    • Once the rice turns brown remove it from the kadai and let it cool. Now add the barley and dry for three to four minutes.
    • Remove the barley and reduce the heat. Add the roasted gram dal and dry roast over low flame for just one minute.
    • Let all the ingredients cool and grind them all together. We usually get it grounded from rice mill. After grinding, do not close the lid. Let the mix cool for about one hour before storing in an air tight container.

    Preparing Kanchi

    • Take about 2 tbsp of kanchi powder and mix in 1 cup of water. Cook it over medium flame, till it thickens.
    • Let it cool.
    • For Sweet Kanchi, add 2 cups of luke warm milk and jaggery or sweetener of your choice and enjoy.
    • For Savory Kanchi, add 2 cups of thin butter milk, salt and enjoy.

    Notes

    • You can roast the ingredients in any order.
    • This measure gives 1 kg of kanchi maavu. If you increase the measure, make sure you roast each ingredient a little longer.
    • We prefer an equal measure of all the ingredients. But you can change as per your preference.
    • For this kanchi, instead of regular rice, parboiled rice is highly recommended as its GI is low.
    • If you prefer gluten-free kanchi, ignore wheat and increase the measure of other ingredients.
    • Do not roast the pottukadalai/roasted gram dal/ dalia for more than one minute.

    Nutrition

    Calories: 177kcal | Carbohydrates: 35g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Sodium: 3mg | Potassium: 284mg | Fiber: 9g | Sugar: 1g | Vitamin A: 8IU | Vitamin C: 1mg | Calcium: 21mg | Iron: 2mg

    I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

    Tried this recipe?Mention @vidhyasvegetariankitchen or tag #vidhyasvegkitchen
    For Video RecipesCheck out My YouTube Channel

    P.S. Follow my Pinterest boards for more healthy and delicious recipes.

    Enjoying Sathu Maavu Kanji Powder? You will love these, too:

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    • Kara Boondi Mixture | Easy South-Indian Mixture
    • Horsegram Dal Rasam Podi
    • Azhagar Kovil Dosai
    • Coconut Chutney | South Indian Style White Coconut Chutney
    Sathu Maavu Kanji Powder collage with text overlay
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    Filed Under: Breakfast / Tiffins, Podis Tagged With: barley pacha payaru kanchi maavu, barley porridge powder, diabetic friendly kanchi maavu, Diabetic Friendly recipes, health mix, home made health mix, home made kanchi maavu, home made kanji maavu, how to prepare kanji maavu, kanchi maavu, kanchi powder, kanji maavu, kanji powder, low cal kanchi maavu, porridge powder, sathu mauve kanchi, Video, video recipe

    Reader Interactions

    Comments

    1. Radhika shankar says

      November 30, 2021 at 4:42 am

      Thanks for the receipe .this.looks easy..can it be used teenagers. Can I avoid barley.or instead of it can I use any other ingredient.pls suggest which one to use

      Reply
      • Srividhya G says

        November 30, 2021 at 6:04 am

        Sure you can use ragi or any other millet too.

        Reply
    2. Helena says

      April 26, 2020 at 9:14 am

      5 stars
      I would stock a lot of this powder to use little by little. Looks amazing!

      Reply
      • Srividhya G says

        April 27, 2020 at 10:45 am

        Thanks :-) It really comes in handy for smoothies and shakes.

        Reply
    3. Anlet Prince says

      August 12, 2017 at 6:18 pm

      This Kanji Mavoo sunds interesting and most healthy…

      Reply
      • Srividhya G says

        August 13, 2017 at 6:18 am

        Thanks Anlet. :-)

        Reply

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