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Tsampa
Roasted barley flour with butter tea
Tsampa (糌粑 / རྩམ་པ་): roasted barley flour kneaded with butter tea into small, nutty dough balls
Tsampa, roasted highland barley flour, has been the staple food of the Tibetan plateau for centuries. Every morning, families in Lhasa and in nomad tents put a handful in a bowl, pour in butter tea, add a knob of butter and knead it with their fingers into small, nutty balls called pak. It's filling, quick and easy to carry. Barley flour is easy to find; toast it in a dry pan if it isn't already roasted. Chef's tip: add the tea a little at a time; you want a dough like firm marzipan, not a paste.
- Total time
- 15 min
- Difficulty
- easy
- Serves
- 2
Ingredients
- 3 ½ oz barley flourroasted (tsampa) or plain
- ½ oz buttersoftened
- 1 tsp sugar (optional)
- 1 tbsp dried Tibetan cheese (chura) or crumbled paneer (optional)
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Method
0/4 doneStep 1: If the 3 ½ oz barley flour isn't roasted, toast it in a dry frying pan over a medium-low heat for 8–10 minutes, stirring constantly, until it turns light brown and smells like toasted nuts. Common mistake: walking away; the flour scorches in seconds at the end.
10 minStep 2: Pour half of ¼ cup hot Tibetan butter tea, or strong black tea with a pinch of salt into a wide bowl and add ½ oz butter so it melts. Tip in the flour, with 1 tsp sugar and 1 tbsp dried Tibetan cheese (chura) or crumbled paneer if using.
Step 3: Swirl the bowl with one hand and push the flour into the tea with the fingers of the other until it's all damp. Add more of ¼ cup hot Tibetan butter tea, or strong black tea with a pinch of salt a spoonful at a time.
Step 4: Knead in the bowl until it forms a firm, smooth dough that holds the shape of your fingers when squeezed. Break off pieces and squeeze them in your fist into small oval balls. Eat with the rest of the tea.
Nutrition per serving
- Calories
- 290 kcal
- Protein
- 6 g
- Carbs
- 42 g
- Fat
- 10 g
- Fibre
- 7 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does tsampa take?
- About 15 minutes in total: 5 minutes to prepare and 10 minutes to cook.
- How many people does it serve?
- 2 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegetarian?
- Yes. It has no meat or fish.
- What can I use instead of butter?
- The same weight of ghee or coconut oil (for frying and most baking).
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