Arunachal Pradesh Zan Recipe – Finger Millet Porridge with Vegetables
Arunachal Pradesh, known as “The Land of the Rising Sun,” is one of the largest states in Northeast India, rich in culinary traditions and cultural heritage. The cuisine of this region is influenced by its tribal communities, focusing on fresh herbs and vegetables while minimizing the use of oil and processed spices. Steaming, boiling, and smoking are the preferred cooking methods, creating dishes that are wholesome, nourishing, and flavorful.
Zan is a traditional porridge made with finger millet (ragi) flour, combined with vibrant vegetables, making it a perfect breakfast option. Not only is this dish naturally gluten-free, but it’s also packed with nutrition and flavor. Below, we’ll guide you step-by-step through this delicious recipe, complete with its ingredients, nutritional information, and instructions.
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Ragi Flour (Finger Millet/Nagli) | 4 tablespoons |
| Water | 1 ½ cups |
| Carrot (Gajar), sliced diagonally | 1 |
| Spinach | 1 cup |
| Soybeans (Whole Soya Dal), boiled | ¼ cup |
| Green Peas (Matar), optional | ¼ cup |
| Salt | As per taste |
| Black Pepper Powder | 1 teaspoon |
| Coriander (Dhania) Leaves, chopped | 1 sprig |
| Ghee | 1 tablespoon |
Nutritional Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | 180 kcal |
| Protein | 6 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 4 g |
| Fat | 3 g |
| Vitamin A | 35% of RDA |
| Vitamin C | 20% of RDA |
| Calcium | 10% of RDA |
| Iron | 15% of RDA |
Preparation Time and Cooking Time
| Activity | Time Required |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 10 minutes |
| Total Time | 20 minutes |
Step-by-Step Instructions
-
Roast the Millet Flour
Begin by heating a tablespoon of ghee in a heavy-bottomed kadai or pan. Add the ragi flour to the ghee and roast it on low heat until it emits a nutty aroma. Set aside to cool slightly. -
Prepare the Ragi Paste
Dissolve the roasted millet flour in a small amount of water to create a lump-free paste. This will ensure the porridge has a smooth and creamy consistency. -
Cook the Vegetables
-
Option 1: Sautéing
Heat a flat tawa with a tiny drizzle of oil. Start by sautéing the carrot slices until they are tender, followed by the spinach leaves. Remove and set aside. -
Option 2: Blanching
Bring a pot of water to a boil with a pinch of salt. Blanch the carrot slices and spinach until tender. Drain and keep aside.
-
-
Cook the Porridge Base
In a medium-sized pot, bring 1 ½ cups of water to a boil. Gradually add the ragi paste while continuously whisking to avoid lumps. Cook the mixture on low heat until it thickens to a semi-thick consistency. -
Combine and Season
Add the sautéed or blanched vegetables into the porridge. Stir in the boiled soybeans, green peas (if using), salt, black pepper powder, and freshly chopped coriander leaves. Mix well to ensure even distribution of flavors. -
Adjust Consistency
Keep whisking the porridge until it reaches your desired thickness. If it becomes too thick, you can add a splash of hot water to adjust the consistency. -
Serve
Serve the Arunachal Pradesh Zan hot, garnished with a sprinkle of fresh coriander or even some fermented cheese for an authentic touch. Pair it with a refreshing glass of Cantaloupe (Melon) Juice for a balanced and satisfying breakfast.
Pro Tips for Making Zan
- Roasting the Millet Flour: This step enhances the flavor of the millet and prevents a raw taste in the final dish.
- Blanching vs. Sautéing: Blanching is a healthier option that retains the nutrients in the vegetables, while sautéing brings out a richer flavor.
- Customizing the Vegetables: Feel free to add seasonal or locally available vegetables, such as beans, zucchini, or pumpkin, for a twist.
- Fermented Cheese: If available, adding a touch of fermented cheese can elevate the taste and authenticity of the dish.
Why You’ll Love This Recipe
- Nutritious and Gluten-Free: The use of ragi flour makes this dish rich in calcium, iron, and dietary fiber.
- Quick and Easy: With just 10 minutes of preparation and cooking time, Zan is a perfect weekday breakfast.
- Versatile: The recipe is flexible, allowing you to swap in your favorite vegetables or even use leftover stir-fried veggies.
- Authentic Taste of Arunachal Pradesh: This dish reflects the simplicity and health-focused cooking traditions of Northeast India.
Enjoy the wholesome goodness of Arunachal Pradesh Zan, a dish that combines tradition, taste, and nutrition in every bite!
