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Protein Flour Porridge/Sathu Mavu Kanji

Written By FewMinute Wonders on Sunday, July 27, 2008 | 10:07 PM

On my recent visit to India my mother-in-law served me sathu mavu kangi or porridge for breakfast. It is a flour that is made out of whole grains, dhals and nuts and is loaded with protein. The perfect breakfast drink that keeps you full and healthy. These days they sell them in stores in South India and I loved to have it for breakfast every day. It can also be used for a light dinner by using buttermilk instead of milk. The good thing about this powder is we can remove the ingredients that one might be allergic to and substitute with some other. This is my mother-in-law Mrs.Pushpa Yegneswaran's recipe and is my entry to Eating Healthy- a Protein rich contest hosted by Art of Cooking Indian Food for the month of July.


Blender/Mixer/spice grinder
Mixing Spoon
Air Tight Container
Mixing Bowl
Sauce pan
Measuring cups


For the Sathu Mavu/Protien Flour

Moong Dhal flour- 1 cup
Ragi flour/Millet flour- 1/4Th cup
Jowar Flour/White Corn Flour- 1/4Th cup
Cashews - (optional) powder- 1/4Th cup
Almond- (optional) powder- 1/4Th cup
Whole wheat flour- 1/4Th cup
Parboiled rice flour- 1/4Th cup (used brown rice four)
Roasted Channa Dhal flour- 1/4Th cup
Sago flour- 1/4Th cup
Barley flour- 1/4Th cup
Elachi- a few pods
Yellow Corn/Maize flour - 1/4th cup

For Making Porridge/Kangi

Mavu/Flour- 1/2 cup
Water - 2 cups
Sugar - 3 tsp (optional)
Milk - 1 cup or less


1. Dry roast each of the ingredients separately and make a powder of each of these ingredients. Mix and store.

2. Take 1/2 cup of the flour and mix it with 2 cups of cold water until all the clumps dissolve.

3. Put it on the stove on medium high and cook it while constantly stirring it.

4. In 2 to 3 minutes the liquid will start to thicken and boil. Turn off the heat.

5. Add sugar and milk and mix well.

6. Serve it hot.

Note: This flour can be made into a small treat for kids and adults. Mix some of the above flour, sugar, ghee and a little milk to make into balls for snack.


  1. Thats a really a wholesum treat! nice recipe and thanks for sharing

  2. very healthy indeed...thanks for the entry

  3. nice one. very healthy food.

  4. Kanji is not my favourite food, but have to say this one is unusual.

  5. a lot of these kind of south indian Tamil natural stuffs are yet to be rediscovered and celebrated... for a healthy simple life... I love this one specially ordered in rice flour mills with badam n nuts...

  6. iam a mom of 2years old boy baby.I use to give him this sathumavu kanji( only homemade) since from his 6th month.The only alternate about this recipie is dont use sugar,instead of sugar we can add palm jaggery(panamkarkandu)which is really tasty and make your dish more healthier because ragi flour makes,our body heat,so that to control that and avoid cold and cough we use this palm jaggery and it is a natural sweetner which makes no harm

    1. Hi priya did you use to sieve the powder ?if yes then u used muslin cloth or sieve?

  7. Where can I get sathu maavu/protein flour in the USA?

  8. where can I get sathu mavu/protein flour in the USA

  9. Anonymous,

    I am not sure if you can find the mix here. You can however make it here.

  10. Hi, I found it in Bharat bazaar in Dublin, CA.

  11. Very healthy treat!

    First time here, you have great recipes cooked in less time!

  12. How much protien is there in this powder, if i take 2tblspn of powder with 1glass of milk


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