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

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

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.

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.

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.

📖 Recipe

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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 minutes mins

Total Time45 minutes 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.

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