Tsampa Recipes & Tips

Peak Sherpa’s Tsampa cereals are easy to make. Since Tsampa is roasted, all you have to do is add water, milk, or some other liquid.  Tsampa will absorb the liquid and it’s ready to enjoy. No need to cook!

Tsampa is also a convenient way to add nutrition, great taste, and lasting energy to your snacks and meals.

Try adding Tsampa to your smoothie or into your favorite yogurt.

Apple Cinnamon Pecan Tsampa Smoothie

1/3 cup Apple Cinnamon Pecan Tsampa
1/2 frozen banana
2 tablespoons nut butter
1 cup milk

Combine Peak Sherpa Apple Cinnamon Pecan Tsampa, banana, nut butter, and milk in a blender. Blend on high for 30 seconds and add more liquid to reach desired consistency. Pour into your favorite glass and enjoy the delicious taste and long lasting energy of tsampa!

Makes one delicious smoothie- double the recipe for sharing!

Healthy Velvet Tsampa Brownies


  • 1 Cup squash puree
  • 1 Cup apple sauce (unsweetened)
  • ¼ Cup honey
  • 1 Tsp. vanilla extract
  • ½ Cup light cocoa
  • 1 Cup Traditional Tsampa
  • ¼ Cup olive oil
  • 6-7 Tbsp unbleached flour

Preheat oven to 350. Line 8×8″ square pan with parchment.

In large bowl, mix together squash puree, apple sauce, honey, olive oil and vanilla extract until smooth. In small bowl, whisk cocoa, Tsampa, and flour until uniformly blended. Add dry mixture to wet mixture just until blended. Spoon into prepared pan and bake 40-50 minutes or until inserted toothpick comes out clean.

Tsampa Quinoa Veggie Burgers


  • ½ c. uncooked quinoa
  • 1tsp vegetable oil
  • ½, 227g package cremini mushrooms, coarsely grated (1c.)
  • 1c. coarsely grated zucchini
  • ¾ c. coarsely grated carrot
  • 1 shallot, minced
  • 2-3 garlic cloves, minced
  • 1 egg, beaten
  • 3-4 tbsp Traditional Tsampa
  • 1tbsp cornstarch
  • salt to taste
  • a dash of soy sauce
  • 1-2 dashes of Worcestershire sauce
  • 2-3 generous dashes of Montreal Steak Spice
  • a sprinkle of your favourite dried chili blend

Cook quinoa according to package directions, omitting salt, about 14 min. Transfer to a large bowl.

Heat a large, wide non-stick frying pan over medium heat. Add oil, then mushrooms, zucchini, carrot, shallot and garlic. Cook until soft, about 5 min. Drain liquid and vegetables, and add mixture to quinoa. Stir in egg, Traditional Tsampa, cornstarch, salt and remaining ingredients.

Heat the same non-stick frying pan over medium heat. Gently press a handful of mixture into the shape of a patty about 4 inches wide. Repeat remaining mixture. Cook until golden and warmed through, about 4 min per side. Serve with red pepper relish or hummus.

Mini Tsampa Almond Butter Cakes


  • 6 tbsp Tsampa
  • 4 tbsp almond butter
  • 2 tsp honey
  • 2 tsbsp pumpkin seeds (roasted or unroasted)
  • ½ Cup light cocoa
  • 1 tbsp dried cranberries

Preheat oven to 350. Line 8×8″ square pan with parchment.

In bowl, add almond butter and honey to Tsampa. Mix ingredients well with a fork, then add pumpkin seeds and cranberries to mixture. Using your fingers, incorporate all ingredients until mixture is dough-like in texture. Make 9 equal size balls and gently flatten them into 1″ thick cookie shape.

Finish off with generous dusting of icing sugar on cakes, and enjoy!

Pa (Tsampa Pressed Cake)


  • 8 heaping tbsp of Traditional Tsampa
  • 1 tbsp coarsely ground cheese
  • 1 tsp butter
  • ½ cup Tibetan Tea
  • 1tsp sugar (or to taste)

Add ingredients to Tsampa and knead into a dough-like mixture. Press into small cakes or rolls and enjoy.

Tsamthuk (Tsampa Soup)


¼ lb beef, cut into thin bite size pieces
¼ lb daikon radish, peeled and cut lengthwise into quarters, slice each quarter into thin pieces
1 medium onion, thinly sliced
1 tsp garlic, minced
1 tsp salt
12 Tbsp “tsampa” or roasted barley flour
1 cup cold water (to dissolve the tsampa with)
5 cups “basic beef broth”
2 Tbsp butter


1. Melt the butter over medium heat using a medium size stew pot, when the butter just melts, add the onion and garlic, stir for 2 minutes. Turn heat to medium high and add the meat, stir until meat changes color 2-3 minutes, add salt and diagon radish, stir 3 minutes. Add 5 cups of “basic meat broth”, mix well, cover and let come to a boil, 5-8 minutes.

2. Dissolve the 12 Tbsp “tsampa” in 1 cup cold water, mix well until smooth and add to the meat soup, cover partially and let cook for 3 minutes, stirring frequently. Turn heat to medium low and brew for 15 minutes. Turn off heat, cover and let sit for 3 minutes before serving, serve hot in individual bowls.


To make this dish, it is very important to have a good rich meat soup that you can make from scratch by using beef bones with some meat attached for richer flavor.

To make the beef broth, you need 3lb of beef bones with some meat attached and 7 cups of water. Cook the meat in the water until it comes to a boil, and continue to boil uncovered for 6 minutes, discarding scum and fat as they form, replace lost liquid with fresh water. Turn heat to medium low, cover partially and let brew for 20 minutes. This will make for a nice basic beef broth.

If you are not a beef eater, you can make broth with chicken or mutton, but make sure there are bones attached to the meat as it will add to the taste of your soup. Vegetarians can also make “tsamthuk” by using rich vegetable broth that you can make at home by using many different types of vegetables to your liking.

Parmesan Tsampa Side Dish


  • ½ cup Traditional Tsampa
  • ½ cup hot water
  • ¼ cup grated Parmesan cheese
  • 1 tsp butter or olive oil
  • Salt an black pepper to taste

Place Tsampa in bowl and stir in hot water with a fork until porridge-like consistency.  Add the cheese and stir until well-blended.  Add salt and pepper and top with butter or olive oil.  Makes a great side dish with eggs!

Cham-Dur (Traditional Tsampa Porridge)


  • 4 heaping tbsp of Traditional Tsampa
  • 1 tsp brown sugar
  • 1 tsp butter
  • ½ cup hot black tea, or hot milk

Place tsampa, brown sugar and butter in bowl. Pour hot black tea, or milk, into bowl and stir well with a fork until porridge-like consistency for an instant breakfast meal

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