PAKISTAN

Punjabi panjiri

Contributed by Farrukh Saleem

https://www.whiskaffair.com/panjiri-recipe-punjabi-panjiri/

Punjabi-Panjiri-1.jpg

Ingredients

  • 1 cup Whole wheat flour

  • 1 tbsp Sooji

  • 1/2 cup Powdered sugar

  • 1/2 cup Dried ginger powder

  • 2 tbsp Ghee

  • 1 and 1/2 tbsp Gond

  • 2 tbsp Makhane

  • 5-6 Almonds

  • 5-6 Pistachios

  • 2 tbsp Dried coconut Sliced

  • 5-6 Cashew nuts

  • 1 tbsp Musk melon seeds

  • 1/2 tbsp Flaxseeds

  • 1 tsp Poppy seeds

Instructions

  1. Heat 1 tbsp ghee in a pan.

  2. Roast gond until puffed.

  3. Take out on a plate.

  4. In the same ghee, roast the makhana until crisp.

  5. Take out on a plate.

  6. Add another tsp of ghee in the pan.

  7. Roast almond, cashew nuts, pistachios, coconut, musk melon seeds and flax seeds.

  8. Take out on a plate.

  9. Roast poppy seeds until browned.

  10. Take out on a plate.

  11. Let the dry fruits cool down.

  12. Grind them to make a coarse powder.

  13. In the remaining ghee, roast whole wheat flour and sooji until golden brown.

  14. Remove the pan from heat and let the mixture cool.

  15. Keep mixing through out the process.

  16. Once the flour mixture is cooled, add powdered sugar, dry ginger powder and ground dry fruits.

  17. Mix well.

  18. Store in an airtight container for up to 2 weeks.

 
 

Nutritionist’s Comments

Contributor: Tiffany Xu

Nutritional Value & Potential Benefits: 

This sweet number is jam-packed with more nutrients than most typical desserts and, if made right, should be gluten free! Below are some benefits of the ingredients.

  1. Due to the whole grain nature of the flour, in addition to the Makhane, this dish is packed with fibers allowing for a steady release of energy (1, 2).

  2. The ginger is anti-inflammatory, has anti-diabetic properties, alleviates nausea/motion sickness, calms gastric distress, and has cancer fighting effects (3, 4).

  3. Makhana, also known as “Lotus Seeds,” are a great source of magnesium and protein, both of which are important for lactation. It is also said to help sooth insomnia due to its natural sedative properties (2).

  4. The many seeds and nuts give lots of protein for healing, fiber to improve bowel movement, and many other nutrients like healthy fats, vitamin E, magnesium, riboflavin, vitamin B6, and more (5-7).

  5. The coconut slices provide healthy fats for maintaining healthy cholesterol levels (8).

 Mindful Modifications:

  1. If it is too hard to find Atta Flour, most double O (a very fine grind) whole grain bread flours are good substitutes

  2. If tree nut or peanut allergies are a consideration, try using chickpeas, soybeans, pumpkin seeds, and or sunflower seeds.

  3. In the case dried powder ginger is unavailable, for ½ cup of ground ginger you can use 3 cups of grated/minced fresh ginger (or as much as is desired).

Sources:

  1. https://wholegrainscouncil.org/whole-grains-101

  2. https://www.lybrate.com/topic/makhana-benefits-,-medicinal-uses-and-side-effects

  3. https://www.healthline.com/nutrition/11-proven-benefits-of-ginger

  4. http://www.greenmedinfo.com/node/83545

  5. https://www.livescience.com/51627-almonds-nutrition.html

  6. https://blog.bulletproof.com/cashews-nutritional-benefits/

  7. https://www.healthline.com/nutrition/9-benefits-of-pistachios#section1

  8. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil#section1