Kheer
Kheer, an exquisite and timeless Indian rice pudding, is a culinary masterpiece that has graced the tables of Indian households for centuries. With its origins deeply rooted in Indian tradition, Kheer is a celebratory dessert made from slow-cooked rice, milk, sugar, and an array of aromatic spices. Its creamy texture, rich flavor, and fragrant essence make it a quintessential part of festive feasts, religious offerings, and joyous occasions throughout the Indian subcontinent.
Ingredients:
1/2 cup basmati rice
1 liter full-fat milk
1/2 cup sugar (adjust according to taste)
1/4 cup chopped nuts (almonds, cashews, and pistachios)
1/4 cup raisins
1/2 teaspoon cardamom powder
A pinch of saffron strands (optional)
1 teaspoon ghee (clarified butter)
A few strands of edible silver leaf (varak), for garnish (optional)
Instructions:
Prepare the Rice:
Wash the basmati rice thoroughly and soak it in water for about 30 minutes. Drain the water.
Cook the Rice:
In a heavy-bottomed pan, cook the rice with enough water until it’s soft. Mash or break the rice slightly.
Simmer with Milk:
In the same pan, add milk and bring it to a boil. Then, reduce the heat to a simmer.
Add Rice and Sweetener:
Add the cooked rice to the simmering milk and stir well. Allow it to cook on low heat until the rice is well incorporated into the milk.
Add sugar and continue to simmer, stirring occasionally.
Add Nuts and Flavorings:
Once the kheer thickens, add chopped nuts, raisins, cardamom powder, and saffron strands (if using). Stir well.
Finish with Ghee:
In a separate pan, heat ghee and lightly roast the nuts. Add them to the kheer and mix well.
Garnish and Serve:
Garnish with edible silver leaf (varak) if desired. Serve the kheer warm or chilled.
Nutrition and Nutrients:
Nutrition Value (Approximate for 1 serving):
Calories: ~250-300 kcal
Carbohydrates: ~35-40g
Protein: ~7-10g
Fat: ~8-10g
Saturated Fat: ~4-5g
Sugar: ~20-25g
Nutrient Notes:
Basmati Rice:
Nutrients: Provides carbohydrates and some protein.
Note: Choose a high-quality basmati rice for better texture and flavor.
Milk:
Nutrients: Good source of calcium, protein, and vitamins.
Health Benefits: Supports bone health, provides essential proteins, and contributes to overall well-being.
Sugar:
Moderation: Kheer contains added sugar, so it’s advisable to consume it in moderation.
Alternatives: Consider using natural sweeteners or reducing sugar for a healthier version.
Nuts and Raisins:
Nutrients: Provide healthy fats, protein, fiber, and various vitamins and minerals.
Health Benefits: Support heart health, provide energy, and contribute to overall nutrient intake.
Cardamom and Saffron:
Nutrients: Contribute antioxidants and flavor.
Health Benefits: Cardamom aids digestion, and saffron may have mood-enhancing properties.
To enjoy Kheer as part of a balanced diet, and consider adjusting the sugar and fat content based on your dietary preferences and health goals.
Kheer is not just a dessert; it’s a journey through time, flavors, and cultural traditions. Its velvety texture and heartwarming sweetness evoke a sense of comfort and celebration. Whether served during festivals, family gatherings, or enjoyed as a comforting treat, Kheer remains a symbol of culinary elegance and the deep-rooted connection between food and celebration in Indian culture. With every spoonful, Kheer invites individuals to savor the richness of tradition and the joy that comes with sharing a delectable bowl of this classic Indian rice pudding.
