Serves 1 · Prep 15 min · Cook 12 min · 350 calories per serving
Soft, deep-fried milk-solid balls soaked in a sweet, fragrant sugar syrup.
Why it's healthy
As an indulgent dessert, Gulab Jamun is high in sugar and fat and should be enjoyed in moderation. However, its primary ingredient, milk solids (khoya or milk powder), provides a source of protein and calcium, which are essential for muscle maintenance and bone health. The ghee used for frying contains butyric acid, a short-chain fatty acid, and fat-soluble vitamins. Spices like cardamom and saffron, used to flavor the syrup, contribute antioxidants that can help combat oxidative stress in the body. While not a health food, these components offer minor nutritional contributions to this traditional sweet treat.
Ingredients
For the Jamuns:
2 tbsp milk powder
1/2 tbsp all-purpose flour (maida)
1/2 tsp ghee (clarified butter), softened
1 pinch baking soda
1-2 tbsp milk, as needed
Oil or ghee for deep frying
For the Sugar Syrup:
1/4 cup sugar
1/4 cup water
1 green cardamom pod, crushed
A few drops of rose water
Instructions
Prepare the Sugar Syrup: In a small saucepan, combine sugar, water, and the crushed cardamom pod. Bring to a boil, then reduce heat and simmer for 5 minutes until the sugar dissolves completely. Turn off the heat and stir in the rose water. Keep the syrup warm.
Make the Dough: In a bowl, mix together the milk powder, all-purpose flour, and baking soda. Add the softened ghee and rub it into the flour mixture with your fingertips until it resembles breadcrumbs.
Gradually add milk, a little at a time, and gently knead to form a soft, smooth dough. Do not over-knead.
Shape the Jamuns: Divide the dough into 2-3 equal portions and roll them into smooth, crack-free balls.
Fry the Jamuns: Heat oil or ghee in a small, deep pan over low-medium heat. The oil should be hot but not smoking. Carefully slide the balls into the hot oil.
Fry on low heat, stirring gently to ensure even browning, until they are a deep golden brown. This should take about 5-7 minutes.
Soak the Jamuns: Remove the fried jamuns with a slotted spoon and drain excess oil. Immediately drop them into the warm sugar syrup.
Let the gulab jamuns soak in the syrup for at least 30 minutes before serving. Serve warm.