Recipes · Bangladeshi · Desserts
Ras Malai (Bengali Cheese Dumplings in Sweet Milk)
One serving has 427 kcal and 16 g protein, and at least a fifth of a woman's daily need of cobalamin (94%), phosphorus (64%), riboflavin (63%), calcium (53%), thiamin (27%) and selenium (26%). Ready in 90 minutes.
- Preparation: 60 min
- Cooking: 30 min
- Makes: 1 serving (248 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 60 g Paneer
- 3 g Semolina
- 30 g Sugar
- 150 g Milk, whole
- 0.2 g Cardamom
- 0.05 g Saffron
- 5 g Pistachios
Method
- Knead the paneer and semolina together until completely smooth, then shape into 2-3 small flattened balls.
- Bring half the sugar and enough water to cover the balls to a boil in a wide pan; slip in the balls, cover and simmer 15 minutes until they double in size and feel spongy, then remove and cool.
- Meanwhile simmer the milk with the remaining sugar, cardamom and saffron for 15-20 minutes, stirring often, until it reduces and thickens slightly.
- Gently squeeze any excess syrup from the dumplings and add them to the warm sweetened milk.
- Chill at least 1 hour and serve topped with the chopped pistachios.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 427 kcal | 20% |
| Carbohydrates | 54.4 g | |
| Water | 158 mL | |
| Fiber | 0.7 g | 2% |
| Protein | 15.7 g | 33% |
| Tryptophan | 0.08 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.55 g | |
| Lysine | 0.46 g | |
| Methionine | 0.15 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.39 g | |
| Histidine | 0.18 g | |
| Fat | 16.5 g | |
| Monounsaturated | 4.4 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 49.8 mg | |
| Calcium | 535 mg | 53% |
| Copper | 0.11 mg | 12% |
| Iron | 0.42 mg | 2% |
| Magnesium | 57.9 mg | 19% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 449 mg | 64% |
| Potassium | 695 mg | 15% |
| Selenium | 14.3 µg | 26% |
| Sodium | 176 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 0.69 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 15.6 µg | 4% |
| Cobalamin (vitamin B12) | 2.3 µg | 94% |
| Choline | 73.2 mg | 17% |
| Vitamin A | 163 µg | 23% |
| Vitamin C | 0.36 mg | 0% |
| Vitamin D (D2 + D3) | 76.5 IU | 13% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 1.4 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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