Learn how to make Sathu Maavu, a fiber-rich breakfast option filled with the goodness of various grains and lentils, perfect for a healthy start to your day.
Cook Time30 minutesmins
Cooling Time40 minutesmins
Total Time1 hourhr10 minutesmins
Course: Beverages, Breakfast
Cuisine: South Indian, TamilNadu
Keyword: diabetic friendly healthy mix, green gram dal, homemade health mix, sathu maavu, sathu maavu kanji powder
Heat a kadai or heavy bottom pan, 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.
Add the whole wheat and dry roast for three to four minutes or until they pop out. Remove it from the pan and let it cool.
Next, 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 one minute.
Let all the ingredients cool and grind them all together. In India, we typically give it in a flour mill and get it ground. After grinding, do not close the lid. Let the mix cool for about one hour before storing it in an airtight container.
How to make sathu maavu kanji
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 mix well without any lumps and enjoy warm or cold.
For Savory Kanchi, add 2 cups of thin buttermilk, salt and mix well without any lumps and enjoy cold. Add 1 tbsp chopped onion, 1 tsp of cilantro, and ¼ tsp of ginger and curry leaves for added flavor.
Video
Notes
VVK Tips
Do not roast all the ingredients together. You must roast them individually over medium flame for 3 to 4 minutes.
Keep stirring the ingredients when roasting so that it's evenly roasted.
Do not roast the ingredients over high heat; do not leave them unattended for long.
Recipe Notes
You can roast the ingredients in any order. You can double or triple the measure to make the health mix in bulk. Ensure you are roasting the ingredients in batches, and do not rush the roasting process.
We prefer an equal measure of all the ingredients. But you can change it to 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. Alternatively, you can use millets of your choice.