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    Mango Semolina Pudding (Halwa)

    After the «sinful» Semolina Cake with Chocolate and Nuts, I had to suggest a healthy, full of nutrients, semolina Halwa, with the minimum sugar. It is a lent recipe, ideal for the Orthodox Holy Week, since the small quantity of oil contained is coconut oil. It is a semolina halva with Mango, inspired by the Indian cuisine.

    In India, the semolina halwa, (or Sheera, or Kesari) is a very popular dessert. It is prepared in countless variations, with a variety of ingredients. One of the most known and popular versions is the carrot halwa, whom I want some time to try. Today’s recipe, however, has as a basic component of my very favorite, fragrant mango. Mango, rich in vitamin A and beta-carotene (antioxidant which acts as a shield in many forms of cancer), contains complex carbohydrates that help boost metabolism to burn more calories. It is also rich in B vitamins, calcium, magnesium and fiber, while a single mango covers our daily requirement of vitamin C. It is also rich in lycopene, which is also a powerful antioxidant and essential for cell protection, while it suppresses tumor growth.

    Mango Semolina Pudding (Halwa) – Σιμιγδαλένιος Χαλβάς με Μάνγκο

    You can easily make mango puree yourself by mashing a ripe mango in a blender or food processor. Make sure your fruit is mature enough because it will need to add very little sugar. The sugar I use in this recipe is coconut sugar, probably the best alternative of plain sugar and the one with the less processing. Initially I put 1 ½ tablespoon sugar and was very good for my taste, since I want sweets a bit “unsweetened”. You should adjust the sweetness to your liking.

    Besides mango, this halwa contains almonds, saffron and cardamom, ingredients that make our desserts even richer in nutrients.

    It is a very easy halwa recipe; without making any syrup, or roasting the semolina for a long time. It is ready in 20 minutes.

    Mango Semolina Pudding (Halwa)
    Serves 4
    A Semolina Halwa, (or Sheera, or Kesari) with Mango, a healthy and delicious dessert
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    Prep Time
    10 min
    Cook Time
    10 min
    Total Time
    20 min
    Prep Time
    10 min
    Cook Time
    10 min
    Total Time
    20 min
    360 calories
    58 g
    0 g
    12 g
    8 g
    6 g
    249 g
    201 g
    25 g
    0 g
    5 g
    Nutrition Facts
    Serving Size
    249g
    Servings
    4
    Amount Per Serving
    Calories 360
    Calories from Fat 104
    % Daily Value *
    Total Fat 12g
    19%
    Saturated Fat 6g
    32%
    Trans Fat 0g
    Polyunsaturated Fat 2g
    Monounsaturated Fat 3g
    Cholesterol 0mg
    0%
    Sodium 201mg
    8%
    Total Carbohydrates 58g
    19%
    Dietary Fiber 5g
    18%
    Sugars 25g
    Protein 8g
    Vitamin A
    27%
    Vitamin C
    76%
    Calcium
    5%
    Iron
    6%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. • 1 cup (160 g. / 5.6 oz.) fine semolina
    2. • 2 tablespoons coconut oil
    3. • ¼ cup (25 g./ 1 oz.) almond slivers, roasted (in a nonstick skillet until browned)
    4. • 1 cup hot water
    5. • 10 saffron stamens
    6. • ½ tsp ground green cardamom (or break cardamom pods and smash the seeds in a mortar)
    7. • 2 cups (460 g. / 1 lb) ripe mango puree (i.e. one mango 600-650 g. approximately)
    8. • 1/3 teaspoon salt
    9. • 2-3 tablespoons coconut sugar
    10. • ¼ cup finely chopped fresh mango for garnish
    11. • grated coconut for garnish (optional)
    Instructions
    1. In a medium saucepan, over medium heat, heat the coconut oil. Add the semolina and cook for about 5 minutes, until lightly roasted and golden brown. Stir frequently.
    2. Meanwhile, heat the water and measure 1 cup. Pour the saffron stamens and cardamom and leave until needed.
    3. Once semolina is roasted, add the already roasted almonds and stir well. Reduce the heat to low.
    4. Strain through very carefully the hot water mixture in the pan and stir well.
    5. Immediately add the rest ingredients: salt, sugar, and mango puree. Stir for 2-3 minutes until halwa thickens. Remove from heat. At this stage you can carefully taste if the halwa needs more sugar and add it.
    6. Allow to cool and press it in special molds. Garnish with chopped fresh mango and, if desired, grated coconut.
    beta
    calories
    360
    fat
    12g
    protein
    8g
    carbs
    58g
    more
    The Healthy Cook https://thehealthycook.gr/

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