FARRA — High Protein | Vegetarian| Winter Comfort Food.
“Craving comfort food with a healthy twist? Our High-Protein Farra is here to satisfy your taste buds and nutritional needs.
This Local dish “Farra” from the states of UP & Bihar is certainly a good balance of carbohydrates and protein.
To increase its protein content even further, you can modify the recipe by incorporating high-protein ingredients to it very easily.
NUTRITIONAL INFO-
Chana Dal: Approximately 14–15 grams
Whole Wheat Flour: Approximately 16–17 grams
Original Recipe is described in the video and to make it higher in protein tweak the filling & flour used to make it.
Nutritional Breakdown and Modifications for 20–25 gm additional protein -
Ingredients:
For the covering:-
Whole wheat flour: 2 cups
Besan (Chickpea flour): 1 cup (high in protein — around 21 grams per cup)
Salt: 1/2 teaspoon
Water: for kneading
For the filling:
Chana dal (Bengal gram): 1 cup (soaked for a few hours) — around 14–15 grams of protein.
Tofu: 200 grams (around 20–25 grams of protein) — cubed or crumbled
Green chilies: 2–3, finely chopped
Ginger: 1-inch piece, grated
Asafoetida (hing): 1/4 teaspoon
Cumin seeds: 1 teaspoon
Garam masala: 1/2 teaspoon
Red chili powder: 1/2 teaspoon (adjust to taste)
Turmeric powder: 1/4 teaspoon
Salt: to taste
Fresh coriander leaves: 2 tablespoons, finely chopped
Oil: 2 tablespoons
Nutritional Benefits:
Chickpea Flour (Besan): Provides an excellent source of protein, making the covering more protein-rich than using whole wheat flour.
Tofu: Enhances the protein content significantly and offers a complete protein source. Tofu also provides essential amino acids and is a good source of iron and calcium.
Instructions for the Modified Farra:
Follow the same steps as the original recipe for making the covering and assembling the Farra. Adjust the filling ingredients by adding crumbled or cubed tofu along with the cooked chana dal. Mix the tofu with the dal and seasonings to create the filling. Assemble & steam/ boil the Farra as directed.
Nutritional Breakdown (approximate for modified version):
Protein content per serving would increase to around 20–25 grams due to the additional protein from chickpea flour and tofu in the filling.
This modified Farra will provide a significantly higher protein content due to the inclusion of chickpea flour (besan) in the covering and tofu in the filling. These modifications enhance the protein profile of the dish while retaining its delicious taste and texture.
PART 2- COMING SOON
Comment down local nutritious recipes of your states too.
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