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Nolen Gur Sandesh, Lighter

Kolkata's winter sweet: fresh chhena kneaded with nolen gur until smooth, then cooked briefly and shaped. This version uses less gur and no added sugar.

Region

West Bengal (Kolkata)

Status

Adaptation — gur reduced by about half; no added sugar beyond gur

Diet label

Strictly vegetarian, egg-free

Time

Prep 30 min · Cook 10 min · Cool 30 min

Serves

3 (3 small pieces, about 60 g, each)

Difficulty

Moderate (chhena texture)

Good for

Winter festivals, gifting

Tags

Good source · Soy-free · Whey-free · Gluten-free

Allergens

Milk, tree nuts (pistachio garnish)

Nutrition (estimated)

Calories

160 kcal

Protein

9 g

Carbs

9 g

Fat

10 g

Fibre

<1 g

Headline values are per serving, as written.

Good source. Chhena values are estimated from the milk used (about 80% of the milk protein and 90% of the fat retained, most lactose lost to the whey) — confirm by weighing a test batch. Values checked against IFCT 2017 on 15 Oct 2026.

Ingredients

• 1 litre toned milk · 2 tbsp lemon juice in 2 tbsp water
• 25 g nolen gur (or 25 g jaggery with 2 drops of rose water)
• ¼ tsp cardamom powder · 5 g pistachios, finely chopped

Method

1. Bring milk to a boil. Turn off the heat, wait 1 minute, then add the lemon water gradually, stirring, until the milk splits into curds and clear greenish whey.
2. Pour into a muslin-lined colander; rinse under cold water to remove the lemon taste. Squeeze gently and hang 30 minutes — the chhena should be moist but not dripping (about 150 g).
3. Knead the chhena on a plate with the heel of your palm for 5–6 minutes until completely smooth and slightly greasy.
4. Mix in the gur. Cook in a non-stick pan on low, stirring, for 5–7 minutes until it leaves the sides and just holds together. Do not overcook or it turns grainy.
5. Cool until warm, add cardamom, knead 1 minute, and shape into 9 small rounds. Press a little pistachio on top.

Protein optimisation

• Chhena supplies 8.5 g per serving; pistachio 0.5 g.
• Boost: knead in 15 g skimmed milk powder with the gur (+2 g protein, +20 kcal per serving).

Variations, serving and storage

• Regional: kacha golla — uncooked chhena with sugar, softer and rounder.
• Substitution: if nolen gur is unavailable, use regular jaggery; the taste is earthier.
• Storage: 2 days refrigerated.
• Food safety: chhena is perishable; refrigerate within 2 hours.
• Meal prep: make chhena a day ahead.

Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com