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Fragrant Tibetan Tsampa Porridge with Roasted Barley

Name: Fragrant Tibetan Tsampa Porridge with Roasted Barley
Prep time: 23 min
Cook time: 70 min
Total time: 93 min
Yield: 4 servings
Cuisine: Breakfast
Ingredients: 1 cup whole barley grains; Water, enough to cover the barley during roasting; 1 cup roasted barley flour; 4 cups water; 1/4 teaspoon salt; 1/2 teaspoon ground cardamom; 1/2 teaspoon ground cinnamon; 2 tablespoons honey or maple syrup; Optional: 1/4 cup unsweetened almond milk

Savor a warm and nourishing Tibetan breakfast porridge made from roasted barley flour, rich in fiber and packed with flavor.

5(129 reviews)

·By Ethan Brooks·October 14, 2025

Fragrant Tibetan Tsampa Porridge with Roasted Barley — Breakfast served and photographed from above

Prep

23 min

Cook

1 h 10 min

Difficulty

Easy

Serves

Ingredients

Servings

For the Barley

For the Tsampa Porridge Base

For the Spices

For the Sweetener

Nutrition

Per serving

Calories: 347 kcal
Protein: 10.73 g
Carbs: 73.03 g
Fat: 1.74 g
Fiber: 14.28 g

Whole recipe

Total

Calories: 1386 kcal
Protein: 42.9 g
Carbs: 292.1 g
Fat: 6.95 g
Fiber: 57.1 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
1 cup whole barley grains	650	22	140	4	32
Water enough to cover the barley during roasting	0	0	0	0	0
1 cup roasted barley flour	600	20	120	2	24
4 cups water	0	0	0	0	0
1/4 teaspoon salt	0	0	0	0	0
1/2 teaspoon ground cardamom	3	0.1	0.7	0.1	0.2
1/2 teaspoon ground cinnamon	3	0.1	1	0.05	0.7
2 tablespoons honey or maple syrup	120	0.2	30	0	0
Optional: 1/4 cup unsweetened almond milk	10	0.5	0.4	0.8	0.2

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Roasting the Barley

1
Rinse and Drain
Rinse the barley grains under cold water and drain well.
2
Roast Barley
Pour barley into a dry skillet over medium heat, stirring continuously until golden and aromatic.
3
Grind to Flour
Once roasted, grind the grains into a fine flour using a coffee grinder or high-speed blender.

Preparing the Porridge Base

1
Simmer Water
In a medium saucepan, bring 4 cups of water to a simmer.
2
Whisk in Flour
Gradually whisk in the roasted barley flour until the mixture is smooth and free of lumps.
Tip: Constantly stir while adding the flour to avoid clumping.
3
Cook Until Thickened
Stir in the salt, continuing to cook over low heat until the porridge thickens.
Tip: Use a whisk for a finer texture and avoid using too much force when grinding the barley.

How to Make Fragrant Tibetan Tsampa Porridge with Roasted Barley

Total time: 1 h 33 min · Yields 4 servings

1
Simmer the Porridge
Adjust the heat to maintain a gentle simmer and cook for about 45 minutes, frequently stirring to prevent sticking.
2
Infuse Flavors
Stir in ground cardamom and cinnamon once the porridge reaches your desired thickness.
3
Sweeten
Blend honey or maple syrup into the porridge as it finishes cooking, adjusting to taste.