Tsampa: Tibetan Staple Recipe

Tsampa is a flour specialty made from roasted grains and is considered a staple in Tibetan cuisine. Here you will find everything you need to know about the characteristics, nutritional value and preparation of sampas.

Tibetan sampa is a special type of flour made mainly from barley, sometimes rice or wheat. The grains are roasted before grinding, giving the ssampa a particularly fragrant and nutty flavor.

Traditionally in Tibet, ssampa is prepared as a grain porridge by mixing it with butter tea or other hot liquid. It’s a quick, easy and space-saving meal that’s popular with Sherpas from Nepal, for example. Due to previous roasting, the grain is already fully ripe and no longer needs to be made edible by prolonged cooking or baking.

Tsampa: the most important nutritional value

Like all grain products, ssampas are high in carbohydrates and fiber. So it is not only uncomplicated to transport and prepare, but also keeps you full for a long time. 100g of Ssampa has about 349 kilocalories. It also has, on average, the following nutritional values:

  • Fat: 3.3 g (0.8 g medium) saturated fat)
  • Carbohydrates: 59.8 (of which 1.4 g sugar)
  • Fiber: 15.2g
  • Protein/egg white: 12.3 g
  • Salt: 0.004g

Buying Tsampa: Beware of this.

Tsampa can also be made from local barley.
Tsampa can also be made from local barley.
(Picture: CC0 / Pixabay / Pegiskar)

Ssampas are less common in this country than their country of origin, but are now also available in some organic and health food stores. If barley flour is not available in your area, there are various offers online. for example food**. For example, it is best to buy organic quality sampas with a seal. Demeter. This way you can be sure that the product is environmentally friendly, free from synthetic pesticides.

Ssampa is a Tibetan specialty, but can easily be made from local barley using the same roasting process. So pay close attention local originTo avoid unnecessarily long and CO2-intensive transport routes.

Recipe: Sampa with Butter Tea

In Tibet, ssampa is often prepared with butter tea.
In Tibet, ssampa is often prepared with butter tea.
(Picture description: Colorbox.de / #281512 )

Sampa with Butter Tea

  • Ready: about 15 minutes
  • crowd: 2 servings