Kheer with Cardamom
Desserts • India
How to Make Kheer with Cardamom (Traditional & Healthy Version)
Kheer with Cardamom, known locally as 'Chawal ki Kheer', is a beloved North Indian dessert that graces festive thalis and family celebrations across the country. This creamy rice pudding is simmered slowly with full-fat doodh (milk), fragrant elaichi (cardamom), and a touch of natural sweetener, creating a dish that’s both comforting and indulgent. Kheer is a staple during joyous Indian festivals like Diwali, Holi, and Raksha Bandhan, symbolizing prosperity and happiness. The luscious taste of kheer comes from the slow cooking of rice in milk, allowing the grains to absorb the sweetness and aroma of cardamom. Garnished with slivers of badam (almonds) and pista (pistachios), this dessert offers a delightful crunch alongside its creamy base. Its gentle sweetness and aromatic flavor make it a perfect finish to any Indian meal, and it’s deeply rooted in the country’s culinary traditions, cherished by all age groups. Opting for a health-conscious version, this recipe uses minimal sugar and the natural richness of nuts, making it suitable for calorie-conscious eaters without sacrificing authenticity or taste. Experience the essence of Indian festivals with every spoonful of this classic dessert.
Ingredients(for 1 medium bowl (about 150 ml))
- 500 ml Full-fat milk (doodh) (use cow's milk for best flavor)
- 2 tbsp Basmati rice (soaked for 15 minutes)
- 4 pods Green cardamom (elaichi) (crushed)
- 2 tbsp Jaggery powder (or use raw sugar)
- 6 Almonds (badam) (sliced)
- 6 Pistachios (pista) (sliced)
- 1 tbsp Raisins (kishmish) (optional) - optional
- a pinch Saffron strands (kesar) (optional, for garnish) - optional
- 1/2 tsp Rose water (optional) - optional
Instructions
- 1
Wash and soak basmati rice in water for 15 minutes. Drain and set aside.
15 minutes
Soaking helps the rice cook evenly and quickly.
- 2
Heat milk in a heavy-bottomed kadai on medium flame. Bring to a gentle boil, stirring occasionally.
5 minutes
Use a thick-bottomed pan to prevent sticking or burning.
- 3
Add the soaked and drained rice to the simmering milk. Cook on low flame, stirring frequently to avoid lumps.
10 minutes
Stir from the bottom to prevent the rice from sticking.
- 4
Once the rice is soft and the milk starts thickening, add crushed cardamom pods.
2 minutes
Crushing cardamom seeds releases maximum aroma.
Why This Dish is Healthy
This version of kheer is a healthier alternative, using minimal natural sweetener and nutrient-rich nuts. The use of jaggery and portion control helps manage calorie intake, making it suitable for those tracking macros. The recipe avoids heavy cream, instead relying on the slow-cooked richness of milk. It’s satisfying, energizing, and fits well into a balanced vegetarian diet.
Kheer with Cardamom is rich in calcium and protein from milk, while adding almonds and pistachios boosts healthy fats, vitamin E, and antioxidants. Cardamom aids digestion and adds anti-inflammatory benefits. Using jaggery instead of refined sugar provides trace minerals and a lower glycemic index, making this dessert more nutritious. Raisins offer dietary fiber and iron, which are beneficial for overall health.
Pro Tips
- 💡Tip 1: Use a heavy-bottomed pan to prevent milk from scorching.
- 💡Tip 2: Always add jaggery or sweetener after the rice is fully cooked to avoid milk curdling.
- 💡Tip 3: For a richer taste, simmer the kheer longer to thicken and concentrate flavors.
Storage & Serving
Store kheer in an airtight container in the refrigerator for up to 2 days. Serve chilled or gently reheat before serving. Stir well before use as nuts may settle.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 215.0 kcal |
