Green Gram Barfi Recipe: A Healthy & Delicious Indian Sweet

Balasahana Suresh
Green Gram (Moong Dal) barfi is a nutritious indian dessert that is rich in protein, fiber, and essential nutrients. Unlike regular sweets, it’s made from soaked green gram, jaggery or sugar, and ghee, making it a wholesome treat for festivals or daily indulgence.

Ingredients

· 1 cup green gram (moong dal), soaked for 3–4 hours

· 1/2 cup jaggery (or sugar)

· 2 tbsp ghee

· 1/4 tsp cardamom powder

· 1 tbsp chopped nuts (cashews, almonds, or pistachios)

· 1–2 tbsp milk (optional, for smoothness)

Instructions

1. Prepare the Green Gram Paste

· Drain the soaked green gram and grind it into a smooth paste using a little water or milk.

· Ensure the paste is thick, not watery, for perfect barfi consistency.

2. Cook the Paste

· Heat 1 tbsp ghee in a non-stick pan.

· Add the green gram paste and cook on low to medium heat, stirring continuously.

· Cook for 10–15 minutes until it thickens and leaves the sides of the pan.

3. Add Sweetener and Flavor

· Mix in jaggery or sugar and stir until fully dissolved.

· Add cardamom powder for aroma and taste.

4. Set the Barfi

· Grease a plate or tray with ghee.

· Pour the mixture and flatten it evenly using a spatula.

· Sprinkle chopped nuts on top and press lightly.

5. Cool and Cut

· Let it cool for 1–2 hours.

· Cut into squares or diamond shapes and serve.

Health Benefits of Green Gram Barfi

1. Rich in Protein: Green gram is high in protein, supporting muscle repair and growth.

2. Good Source of Fiber: Helps in digestion and maintaining healthy bowel movements.

3. Low Glycemic Sweetener: Using jaggery instead of sugar helps regulate blood sugar levels better.

4. Energy Booster: Provides sustained energy, making it ideal as a post-workout snack.

5. Packed with Nutrients: Contains iron, magnesium, and antioxidants, promoting overall health.

Tips for a Healthier Barfi

· Use organic jaggery for natural sweetness.

· Cook on low heat to preserve nutrients.

· Add a few flaxseeds or chia seeds for extra fiber and omega-3.

· Store in an airtight container; lasts 5–7 days at room temperature.

Bottom Line:
Green Gram barfi is a delicious, nutritious, and guilt-free sweet. It combines the goodness of pulses with the richness of ghee and jaggery, making it perfect for festivals, celebrations, or a healthy snack.


Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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