Recipes · Indian · Candies
Barfi (Indian Milk Fudge)
One serving has 247 kcal and 8 g protein, and at least a fifth of a woman's daily need of cobalamin (36%), phosphorus (31%), riboflavin (30%) and calcium (24%). Ready in 30 minutes.
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- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (56.2 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 25 g Milk powder, whole
- 12 g Sugar, powdered
- 6 g Ghee
- 10 g Milk, whole
- 0.2 g Cardamom
- 3 g Pistachios
Method
- Makes 1 portion (2 pieces); multiply by 8 for a batch set in a small tray.
- Warm the ghee in a heavy pan over low heat, then stir in the milk powder and cook, stirring constantly, for 2-3 minutes until fragrant.
- Add the milk and cook, stirring, until it comes together into a soft, glossy dough that pulls away from the pan.
- Off the heat, stir in the powdered sugar and cardamom until smooth.
- Press into a small greased tray, top with the chopped pistachios, cool completely, then cut into pieces.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 247 kcal | 12% |
| Carbohydrates | 23 g | |
| Water | 9.6 mL | |
| Fiber | 0.37 g | 1% |
| Protein | 7.5 g | 16% |
| Tryptophan | 0.1 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.44 g | |
| Leucine | 0.72 g | |
| Lysine | 0.58 g | |
| Methionine | 0.18 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.5 g | |
| Histidine | 0.2 g | |
| Fat | 14.3 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 0.84 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.69 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 40.6 mg | |
| Calcium | 244 mg | 24% |
| Copper | 0.06 mg | 7% |
| Iron | 0.27 mg | 2% |
| Magnesium | 26.3 mg | 8% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 218 mg | 31% |
| Potassium | 379 mg | 8% |
| Selenium | 4.7 µg | 9% |
| Sodium | 97.5 mg | |
| Zinc | 0.95 mg | 12% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 0.21 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 11.3 µg | 3% |
| Cobalamin (vitamin B12) | 0.86 µg | 36% |
| Choline | 32.6 mg | 8% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D (D2 + D3) | 110 IU | 18% |
| Vitamin E | 0.41 mg | 3% |
| Vitamin K | 1.1 µg | 1% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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