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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.
- Serving Size 1 Small Cup (100 g)
- Calories242.8 kcal
- Carbs37.9 g (151.8 kcal)
- Protein4.4 g (17.8 kcal)
- Fats8.1 g (73.2 kcal)
Phirni recipe
Phirni is a good source of vitamin E. HINT: Eat this dessert in moderation as it contains high sugar.
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Sugar
150 Grams
Milled raw rice
100 Grams
Cardamom green
1 Grams
Almond
20 Grams
Pistachio nuts
20 Grams
Whole buffalo milk
400 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.
3
Cooking
Add ghee in a heavy bottom medium size pan, add the milk. Add the ground rice to the milk. Simmer the heat to low and cook till the milk is reduced to half and phirni has reached the desired consistency. The consistency of phirni is thicker than the kheer. Add sugar, cardamom powder and cook for another 2 minutes.
4
Serving
Transfer the cooked phirni into earthen bowls. Garnish with almonds and pistachios. Chill for a few hours before serving.
Nutrition Label
Phirni
- Serving Size1 Small Cup (100 g)
- Calories242.8 kcal
- Carbs37.9 g
- Fiber1.1 g
- Sugar24.8 g
- Protein4.4 g
- Fat8.1 g
- Saturated fat3.8 g
- Mono unsaturated fat3.2 g
- Poly unsaturated fat0.9 g
- Cholesterol3.7 mg
- Sodium17.9 mg
Glycemic Index
60 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 | Phirni | Dates kheer | Eethappazham kheer | Khajoor kheer |
|---|---|---|---|---|
| Calories | 242.8 kcal | 222.3 kcal | 222.3 kcal | 222.3 kcal |
| Carbs | 37.9 g | 27.4 g | 27.4 g | 27.4 g |
| Protein | 4.4 g | 4.5 g | 4.5 g | 4.5 g |
| Fat | 8.1 g | 10.5 g | 10.5 g | 10.5 g |
| Fiber | 1.1 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 24.8 g | 13.9 g | 13.9 g | 13.9 g |
| Sodium | 17.9 mg | 19.7 mg | 19.7 mg | 19.7 mg |
| Cholesterol | 3.7 mg | 9.6 mg | 9.6 mg | 9.6 mg |
