Brown Rice Kheer
Desserts • India
How to Make Brown Rice Kheer (Traditional & Healthy Version)
Brown Rice Kheer is a wholesome Indian dessert that combines the comforting richness of kheer with the health benefits of brown rice. Kheer, also known as 'payasam' in South India and 'chawal ki kheer' in North India, is a beloved sweet dish prepared during festivals like Diwali, Holi, and Navratri, as well as special family occasions. Traditionally made with white rice, this healthy twist uses brown rice (chawal) to increase dietary fiber and whole grain content while retaining the classic creamy texture and delicate sweetness that kheer is known for. The subtle nutty flavor of brown rice beautifully complements the aromatic cardamom (elaichi), saffron (kesar), and dry fruits, making every spoonful a delightful experience. This dish is not only satisfying but also guilt-free, making it perfect for those tracking calories or seeking nutritious Indian desserts. Brown Rice Kheer is often enjoyed chilled or warm, offering comfort and nostalgia, and is a wonderful way to end a festive meal or celebrate everyday moments with a touch of tradition.
Ingredients(for 1 medium bowl (approx. 150-175g))
- 1/4 cup Brown rice (chawal) (use short grain for best texture)
- 2 cups Low-fat milk (doodh) (or toned milk)
- 3 tbsp Jaggery powder (gur) (can adjust to taste)
- 1/2 tsp Cardamom powder (elaichi)
- 6-8 Almonds (badam), sliced
- 5-6 Cashews (kaju), chopped
- 1 tbsp Raisins (kishmish) - optional
- 5-6 Saffron strands (kesar) (soaked in 1 tbsp warm milk) - optional
- 1/2 tsp Ghee (for roasting nuts) - optional
- 1 cup Water (for cooking rice)
Instructions
- 1
Wash and soak brown rice for 30 minutes. Drain excess water.
5 minutes
Soaking ensures even cooking and a creamy texture.
- 2
In a heavy-bottomed pan, add soaked rice and 1 cup water. Cook on medium flame until rice is soft and water is absorbed.
10 minutes
Keep stirring to prevent sticking.
- 3
Add low-fat milk to the cooked rice. Simmer on low heat, stirring frequently, until the mixture thickens (about 10 minutes).
10 minutes
Scrape sides for a richer kheer.
- 4
Stir in jaggery powder. Mix well until completely dissolved. Cook for 2 more minutes.
2 minutes
Add jaggery after turning off the heat to prevent curdling.
Why This Dish is Healthy
This dish is a healthy choice because it replaces refined white rice with whole brown rice, boosting fiber and lowering glycemic impact. Using jaggery instead of refined sugar adds natural sweetness with additional nutrients. Low-fat milk keeps the fat content in check without compromising on creaminess, making Brown Rice Kheer ideal for those seeking a nourishing, lower-calorie Indian dessert.
Brown Rice Kheer is a nutritious alternative to traditional kheer, offering complex carbohydrates, dietary fiber, and essential minerals like magnesium and phosphorus from brown rice. The use of low-fat milk provides protein and calcium, while jaggery adds iron and trace minerals. Dry fruits contribute healthy fats, antioxidants, and micronutrients such as vitamin E, making this dessert both wholesome and satisfying.
Pro Tips
- 💡Tip 1: Soak brown rice for at least 30 minutes for a softer texture.
- 💡Tip 2: Add jaggery only after removing the pan from heat to avoid milk curdling.
- 💡Tip 3: For an extra creamy kheer, simmer on low and stir frequently.
Storage & Serving
Store Brown Rice Kheer in an airtight container in the refrigerator for up to 2 days. Stir well before serving chilled, or gently reheat on low flame for a warm treat.
Best served: Lunch or Dinner
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
