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Soaking
Wash the rice with water 2-3 times until the water runs clear. Soak it in water for 20-30 minutes. Also, deseed the dates and soak them in water.
- Serving Size 1 Small Cup (100 g)
- Calories222.3 kcal
- Carbs27.4 g (109.7 kcal)
- Protein4.5 g (18.2 kcal)
- Fats10.5 g (94.5 kcal)
Khajoor kheer recipe
Khajoor Kheer is a good source of manganese, vitamin E, and an excellent source of beta carotene. HINT: Eat this dessert in moderation as it contains high sugars.
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Ghee clarified butter
2 Table Spoon
Sugar
25 Grams
Milled raw rice
100 Grams
Dates processed
100 Grams
Cardamom green
5 Grams
Almond
20 Grams
Pistachio nuts
20 Grams
Whole buffalo milk
500 Milliliter
Instructions
1
2
Grinding
Drain the water and add the rice to the small jar of a mixer grinder. Blend the rice to make a coarse paste. Add very little water if required. Keep aside. Now separately grind the dates into a coarse paste and keep aside.
3
Cooking
Heat ghee in a pan, add dates paste and fry it. Add the milk and cook it. Now add the ground rice to the milk. Simmer the heat to low and cook till the milk is reduced to half. Add sugar, cardamom powder and cook for another 2 minutes. Add the chopped nuts.
4
Serving
Transfer the cooked kheer into earthen bowls. Garnish with almonds and pistachios. Chill for a few hours before serving.
Nutrition Label
Khajoor kheer
- Serving Size1 Small Cup (100 g)
- Calories222.3 kcal
- Carbs27.4 g
- Fiber1.9 g
- Sugar13.9 g
- Protein4.5 g
- Fat10.5 g
- Saturated fat5.5 g
- Mono unsaturated fat3.7 g
- Poly unsaturated fat0.9 g
- Cholesterol9.6 mg
- Sodium19.7 mg
Glycemic Index
59 Medium
Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.
How to flatten the spike
- Pair with a side salad for added fiber
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Khajoor kheer | Phirni | Doodh peda | Milk Peda |
|---|---|---|---|---|
| Calories | 222.3 kcal | 242.8 kcal | 109 kcal | 109 kcal |
| Carbs | 27.4 g | 37.9 g | 12.4 g | 12.4 g |
| Protein | 4.5 g | 4.4 g | 3 g | 3 g |
| Fat | 10.5 g | 8.1 g | 5.2 g | 5.2 g |
| Fiber | 1.9 g | 1.1 g | 0.3 g | 0.3 g |
| Sugar | 13.9 g | 24.8 g | 12.1 g | 12.1 g |
| Sodium | 19.7 mg | 17.9 mg | 8.3 mg | 8.3 mg |
| Cholesterol | 9.6 mg | 3.7 mg | 2.4 mg | 2.4 mg |
