Che Ba Mau (vietnamese Three Color Dessert)
Lunch • India
How to Make Che Ba Mau (Vietnamese Three Color Dessert) – Traditional & Healthy Indian-Inspired Version
Che Ba Mau, also known as the Vietnamese Three Color Dessert, is a visually stunning sweet treat that has found favor in India’s cosmopolitan kitchens, especially among those who love experimenting with Asian fusion recipes. Its vibrant layers make it a feast for both the eyes and palate, blending the freshness of mung beans (moong dal), kidney beans (rajma), and pandan jelly with creamy coconut milk. The Indian adaptation uses locally sourced ingredients and incorporates health-conscious choices, making it perfect for calorie trackers and festive occasions. Che Ba Mau is a delightful dessert that balances textures – creamy, chewy, and soft – and offers a refreshing finish, ideal for the warm Indian climate. With rising interest in pan-Asian cuisine across India, especially in metropolitan cities like Mumbai, Delhi, and Bengaluru, this dessert is gaining popularity as a unique addition to festival spreads like Holi and Diwali, where colorful foods are celebrated. The dish is vegetarian, making it suitable for most Indian households, and with healthy tweaks, it fits seamlessly into lunch menus for those seeking lighter, guilt-free sweets.
Ingredients(for 1 medium dessert glass (approx. 200 ml))
- 1/4 cup Moong dal (split mung beans) (मूंग दाल)
- 1/4 cup Rajma (kidney beans) (राजमा)
- 1/4 cup Sabudana (tapioca pearls) (साबूदाना)
- 1 tsp Pandan essence or extract (optional, for green color) - optional
- 2 tbsp Rice flour (चावल का आटा) (for jelly layer)
- 1 cup Coconut milk (नारियल का दूध) (fresh or canned)
- 2 tbsp Jaggery powder (गुड़) (for sweetness)
- 2 cups Water (for boiling)
- a pinch Salt (for balancing flavors) - optional
- as needed Ice cubes (for serving chilled) - optional
Instructions
- 1
Rinse and soak moong dal and rajma separately for 4-6 hours. Boil moong dal until soft but still holding shape. Boil rajma until tender.
8 minutes
Use a pressure cooker to save time and preserve nutrients.
- 2
Cook sabudana in boiling water until translucent. Drain and rinse with cold water to prevent sticking.
5 minutes
Stir sabudana frequently to avoid clumping.
- 3
Prepare pandan jelly: Mix rice flour, pandan essence, and 1/2 cup water. Cook on a tawa until thick and translucent. Cool and cut into small cubes.
5 minutes
If pandan essence is unavailable, use a few drops of green food color.
- 4
Mix coconut milk and jaggery powder in a pan. Heat gently until jaggery dissolves. Add a pinch of salt for flavor balance. Cool completely.
3 minutes
Do not boil coconut milk to retain its creamy texture and nutrients.
Why This Dish is Healthy
Our Che Ba Mau recipe is a healthy choice for lunch and festive occasions because it uses low-GI ingredients like rajma and moong dal, natural sweeteners, and coconut milk instead of dairy. The absence of refined sugar and minimal oil ensures lower calories, making it suitable for weight watchers and those managing diabetes. The layered nature allows portion control, and the inclusion of plant-based proteins and healthy fats supports a balanced diet.
This Indian-inspired Che Ba Mau is rich in plant proteins from moong dal and rajma, providing essential amino acids for muscle repair. Sabudana offers quick-release carbohydrates for energy, while coconut milk delivers healthy fats and micronutrients like magnesium and potassium. Jaggery is used instead of refined sugar, contributing iron and antioxidants. The dessert is gluten-free and vegetarian, making it accessible for most dietary preferences. Each serving balances macronutrients and includes dietary fiber, supporting digestive health and sustained energy.
Pro Tips
- 💡Tip 1: Use fresh coconut milk for a richer flavor and better health profile.
- 💡Tip 2: Layer the ingredients just before serving to preserve texture.
- 💡Tip 3: Add a pinch of cardamom for an Indian twist.
Storage & Serving
Store assembled Che Ba Mau in airtight containers in the refrigerator for up to 2 days. Keep coconut milk separate until serving for best freshness. Avoid freezing as textures may alter.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
