Tibetan Tsampa Porridge Recipe | MasalaHerb.com

Tsampa porridge is a nutritious primary meal consisting of entire roasted and floor barley. Tsampa flour is barley that has already been cooked.

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closeup of tsampa porridge

Tibetan Tsampa Porridge is a nutritious, budget-friendly and easy to organize breakfast meal ready with roasted barley.

I present you the way it’s made on this recipe, which features a video.

Tibetan Tsampa Porridge Recipe pin photo

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📕 What’s Tsampa?

Tsampa is entire barley cereal grains roasted over hearth after which stone floor into a rough flour. It’s not uncooked barley flour that has been roasted. There’s a distinction right here.

It’s the meals of the Tibetan individuals. This meals staple, because it has already cooked, might be simply blended into something.

Within the Himalayas at greater altitudes and Tibetan plateau you can find barley rising like no-other grain.

Barley is drought resistant and nonetheless thrives on nutrient disadvantaged earth. That is the case within the Himalayan highlands, the place individuals stay at altitudes above 3000 meters.

Tibetans in Tibet and in neighboring surrounding areas akin to India and Nepal, use barley in all their meals and drinks.

tibetan tsampa

It’s mentioned to offer energy, which is required in a world the place hard-manual work is your day-to-day grind. I discovered that it could assist me to remain fuller longer, and I feel it helped my altitude illness a bit.

Grains are separated from the chaff. They’re then soaked, boiled gentle, dried within the solar and roasted in sand over a fireplace earlier than they’re sieved, cleaned and coarsely floor. The consequence is known as Tsampa.

Because it has cooked, barley Tsampa is then utilized in varied methods by, simply mixing it in.

You can also make yak butter tea with that, yak butter power balls for sherpas, a tsampa soup (Tsam-Thuk) and even a tsampa porridge.

Once we traveled from one Tibetan village to a different within the Indian Himalayas, we have been served this porridge for breakfast.

Many Tibetans have been residing in communities in Spiti and Kinnaur valley subsequent to the Tibet border for hundreds of years. We stayed with households in villages in Dankhar and Langzha and that is the place I discovered to make this easy tsampa porridge.

Tibetan Tsampa porridge in a bowl

🌾 Substances

To make a Tsampa porridge, you’ll need just a few handfuls of substances. It is a tremendous primary dish.

It is appropriate as a breakfast meal, more healthy after exercise meal, once I’m sick meal or as a primary strong meals child meal. I prefer it as a snack.

That is what you want, the US and metric measurements are within the recipe card additional under:

  • Roasted Barley Tsampa – Not RAW Barley flour!
  • Milk
  • Water
  • Butter
  • Salt (non-compulsory)
  • Sugar (non-compulsory)

Barley is an historical cereal that has been cultivated throughout Asia and Europe for 1000’s of years.

You should buy barley Tsampa in well being selling grocery shops or Asian outlets.

For those who do not devour cow milk, you should use every other milk too, akin to almond milk. Historically they use yak’s milk.

Within the mountains they use yak butter which is actually thick and smells sturdy. You possibly can, in fact, use common butter. In order for you this to be vegan, use a vegan margarine.

Salt is simply required when you use unsalted butter and I did not get served Tsampa within the mountains with sugar, however if you wish to sweeten it a bit, you are able to do so.

thick tsampa porridge

🥣 Methods to make it?

Many variations of this dish exist and a few will make it thicker whereas others prefer it thinner, relying on the area in Tibet.

Right here is the way it’s achieved in just a few steps. The detailed recipe directions are additional under with the video.

Step 1

Place the Tsampa barley flour right into a sauce pan.

Pour in among the milk and water and add the salt

Step 2

Combine over a medium warmth setting. Whisk all effectively collectively in order that no lumps are left.

Stir within the butter. Carry on whisking till it thickens a bit

Step 3

Pour in remaining water and milk. Combine and cook dinner downs additional till you’re glad with the thickness.

Stir in sugar if you need it a bit candy. Serve up.

🥄 Serving Concepts

You possibly can pep this nutritious porridge up a bit or make it your individual by including a topping of your alternative.

Tibetans additionally like so as to add a splash of floor yak cheese. In that sense, it is extra like a savory meal.

I do not suppose you need to restrict your self, so in that case you possibly can select so as to add one thing candy akin to a tablespoon of your favourite jam or lower contemporary fruits.

tsampa porridge with butter

🍱 Storing

Cooked Tsampa might be ready in bigger batches, which may then be shops in containers within the fridge or freezer.

This may be useful when you have a busy work or faculty life, or if you wish to decrease your time spent within the kitchen.

In case your companion is down with the flu, and you’ll see it taking up your family, put together a batch of Tsampa and freeze it. You’ll thank your self if you find yourself down with the flu.

Additionally, well being – acutely aware individuals understanding repeatedly could need to add this cereal to their weight loss plan and making ready batches might be helpful. It’s the meals that sherpas eat once they hike up Mount Everest with greater than 100% of their physique weight.

Simply take it out after exercise and you’ve got a do-it-yourself nutrient-rich energy meal.

💭 FAQs

The place can I get Tsampa?

In North America you will get Tsampa from Purple Mountain and from Myers Tsampa. In Europe look out for Sonam’s Tsampa, which might be purchased in natural outlets and drug shops (DM, Rossmann, Coop). It is simply accessible in German-speaking nations. Bear in mind, Tsampa is entire grains roasted after which floor. It isn’t RAW barley flour or barley flour that has been roasted. There’s a distinction in that.

Your second possibility is to get uncooked entire barley and to put together tsampa flour from scratch.

Can tsampa be eaten with out cooking?

Sure as a result of it has already been roasted!

Is there one other nation or tradition that makes use of roasted floor Barley?

Sure, in Ethiophia they’ve Besso, roasted and floor barley blended with honey and water. If you cannot get tsampa, look out for besso as an alternative.

Are there totally different types of barley?

Sure, I’ve seen white and purple barley. Absolutely there needs to be extra varieties.

👁️ Extra Tibetan Meals:

Tibetan Tsampa Porridge Recipe pin picture

📖 Recipe

closeup of tsampa porridge

Tibetan Tsampa Porridge Recipe

Tsampa porridge is a nutritious primary meal consisting of entire roasted and floor barley. Tsampa flour is barley that has already been cooked.


Course: Breakfast, Snack

Delicacies: Tibetan

Weight loss plan: Diabetic, Hindu, Vegetarian

barley porridge, tibetan tsampa

Prepare dinner Time: 10 minutes

Whole Time: 10 minutes

Servings: 2 servings

Energy: 520kcal


topping (not conventional)


  • In a sauce pan, stir within the tsampa floor barley. Hold the pan on a medium warmth setting.

    1 cup Tsampa

  • Shortly pour in half of the milk and water. Season with salt.

    1¼ cup Milk, 1 cup Water, ⅛ Teaspoon Salt

  • Stir and whisk the tsampa along with the salt, milk and water over a medium warmth setting. Whisk to scale back and take away all lumps.

  • Add butter to the pan and carry on stirring. Whisk and watch it thicken a bit.

    3 Tablespoon Butter

  • Pour in remaining milk and water.

  • Whisk all the pieces collectively to a easy consistency with out lumps. Prepare dinner down till you’re glad with the thickness.

  • Stir in sugar if you wish to sweeten it a bit.

    1 Tablespoon Sugar

  • Take from the warmth and serve up.

  • I topped my tsampa with extra butter and a few sugar granules on the images.

    Sugar, Butter


Use solely Tsampa, which is Tibetan entire grain barley that has been roasted after which floor. Don’t use uncooked barley flour, that is not the identical ingredient.


Diet Info

Tibetan Tsampa Porridge Recipe

Quantity Per Serving

Energy 520
Energy from Fats 207

% Every day Worth*

Fats 23g35%

Saturated Fats 14g70%

Trans Fats 1g

Polyunsaturated Fats 1g

Monounsaturated Fats 6g

Ldl cholesterol 63mg21%

Sodium 202mg8%

Potassium 463mg13%

Carbohydrates 68g23%

Fiber 7g28%

Sugar 14g16%

Protein 13g26%

Vitamin A 772IU15%

Calcium 220mg22%

Iron 2mg11%

* % Every day Values are primarily based on a 2000 calorie weight loss plan.

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