Tilor Laru
A classic Assamese sweet made for the Bihu festival. These delightful little balls are crafted from roasted black sesame seeds and rich jaggery, offering a nutty, sweet, and slightly chewy treat that warms the soul.
For 8 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Roast the Sesame Seeds
- b.Place a heavy-bottomed pan or kadai over low-medium heat. Add the black sesame seeds and dry roast them, stirring continuously.
- c.Roast for 5-7 minutes until they become aromatic and start to pop. Be careful not to burn them, as this will make them bitter.
- d.Once roasted, immediately transfer the seeds to a separate plate and allow them to cool down completely.
- 2
Step 2
- a.Grind the Seeds
- b.Once the roasted seeds are completely cool, transfer them to a spice grinder or a small food processor.
- c.Pulse a few times until you get a coarse powder. Avoid over-grinding, which would release oil and turn the seeds into a paste.
- 3
Step 3
- a.Prepare the Jaggery Syrup
- b.In the same heavy-bottomed pan, combine the grated jaggery and water over low heat.
- c.Stir until the jaggery completely dissolves.
- d.Increase the heat to medium and bring the syrup to a boil. Cook for 3-5 minutes, stirring occasionally, until it thickens and becomes frothy.
- e.To check for the correct consistency (soft ball stage), drop a small amount of the syrup into a bowl of cold water. It should form a soft, pliable ball that you can easily shape with your fingers. If it dissolves, cook for another minute and test again.
- 4
Step 4
- a.Combine and Shape the Larus
- b.As soon as the syrup reaches the soft ball stage, turn off the heat. Immediately add the ground sesame powder to the pan.
- c.Using a spatula, mix vigorously and quickly to combine everything into a uniform, sticky mixture.
- d.Allow the mixture to cool for just 1-2 minutes, until it is warm enough to handle without burning your hands.
- e.Grease your palms with a little ghee. Take a small, lemon-sized portion of the mixture and roll it firmly between your palms to form a tight, smooth ball.
- f.Work quickly as the mixture will harden as it cools.
- 5
Step 5
- a.Cool and Store
- b.Place the prepared larus on a greased plate or a tray lined with parchment paper to prevent sticking.
- c.Let them cool at room temperature for at least an hour, during which they will firm up.
- d.Once completely cool, store the Tilor Laru in an airtight container. They will stay fresh for up to 3 weeks.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1The jaggery syrup consistency is key. The 'soft ball' stage is crucial; undercooked syrup makes larus that fall apart, while overcooked syrup makes them rock-hard.
- 2Always grind the sesame seeds when they are completely cool to prevent them from turning into an oily paste.
- 3Work very quickly while shaping the larus. If the mixture hardens, gently warm it on the lowest heat for 30 seconds to make it pliable again.
- 4Using high-quality, dark, and slightly sticky jaggery (bora gur) provides the best authentic flavor and color.
Adapt it for your goals.
Flavor Boost
Add 1/4 teaspoon of ground cardamom (elaichi) or dry ginger powder (sonth) to the sesame powder for a warm, aromatic twist.
Textural ContrastTextural Contrast
Mix in 2-3 tablespoons of grated dry coconut (kopra) with the sesame powder for added texture and a coconutty flavor.
Seed MixSeed Mix
Use a combination of black and white sesame seeds for a milder flavor and a speckled appearance.
Why this is on our healthy list.
Rich in Essential Minerals
Black sesame seeds are an excellent source of calcium, magnesium, and iron, which are vital for bone health, muscle function, and preventing anemia. Jaggery also contributes iron and other trace minerals.
Source of Healthy Fats
Sesame seeds are packed with healthy polyunsaturated and monounsaturated fats, which can help lower bad cholesterol and support heart health.
Natural Energy Booster
The combination of complex carbohydrates and natural sugars from jaggery provides a quick and sustained energy release, making it a perfect snack to combat fatigue.
Good for Digestion
Sesame seeds are a good source of fiber, which aids digestion and promotes gut health. Jaggery is also known in traditional medicine to activate digestive enzymes.
Frequently asked questions
Each Tilor Laru contains approximately 90-100 calories, making it a dense and satisfying energy bite. A single serving of two larus has about 180-200 calories.