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Kheer with Jaggery
Desserts • India
How to Make Kheer with Jaggery (Traditional & Healthy Version)
Kheer with Jaggery, known regionally as 'Gud ki Kheer', is a beloved Indian dessert, especially in East India where jaggery (gud) is widely used as a natural sweetener. This creamy rice pudding is a time-honored dish, often prepared during festivals like Makar Sankranti and Durga Puja. The subtle caramel notes of jaggery paired with fragrant basmati chawal and a medley of dry fruits create a comforting, wholesome dessert that evokes nostalgia and celebration in every spoonful. Traditionally, Kheer with Jaggery is slow-cooked, allowing the rice to absorb the flavors of milk and aromatic spices such as elaichi (cardamom). In East Indian homes, especially in West Bengal and Odisha, this dish is a must-have for festive feasts and auspicious occasions. The use of jaggery instead of refined sugar not only enhances the taste but also makes it a healthier choice for those mindful of their calorie intake. Kheer with Jaggery is cherished for its creamy texture, gentle sweetness, and comforting warmth. Whether served warm or chilled, it is an ideal dessert for family gatherings, festive celebrations, or as a nourishing treat after a traditional Indian meal.
Ingredients(for 1 medium bowl (approx. 150g))
- 1/4 cup Basmati rice (chawal) (short-grained or Gobindobhog preferred)
- 500 ml Full-fat milk (doodh) (preferably cow's milk)
- 1/4 cup Jaggery (gud) (crushed or grated)
- 1/4 tsp Cardamom (elaichi) powder
- 6-8 pieces Cashew nuts (kaju) (chopped)
- 6-8 pieces Almonds (badam) (sliced)
- 1 tbsp Raisins (kishmish) - optional
- 1 Bay leaf (tej patta) - optional
- a pinch Saffron strands (kesar) (optional, for aroma) - optional
- 1/2 cup Water (for soaking rice)
Instructions
- 1
Rinse the basmati rice thoroughly and soak it in water for 10 minutes. Drain and set aside.
10 minutes
Soaking shortens cooking time and gives a softer texture.
- 2
In a heavy-bottomed pan (patila), bring milk to a boil. Add bay leaf for fragrance if using.
5 minutes
Stir frequently to prevent the milk from sticking or burning.
- 3
Add soaked rice to the boiling milk. Cook on low flame, stirring often, until rice is soft and the milk thickens (about 12-15 minutes).
15 minutes
Keep scraping the sides to mix in the cream (malai) for a rich taste.
- 4
Add chopped cashews, almonds, and raisins. Simmer for 2 more minutes.
2 minutes
Dry fruits add texture and nutrition; toast them lightly for extra flavor.
Why This Dish is Healthy
This recipe replaces refined sugar with jaggery, which has a lower glycemic index and higher nutritional value. Including nuts boosts protein and healthy fat content, making it satiating and heart-friendly. Using full-fat milk ensures calcium and vitamin D intake, promoting bone health. The moderate portion size and mindful ingredient choices make this Kheer with Jaggery a guilt-free dessert for calorie-conscious eaters.
Kheer with Jaggery provides a wholesome combination of complex carbohydrates from rice, healthy fats and proteins from nuts, and essential minerals like iron and calcium from jaggery and milk. Jaggery is a natural sweetener rich in antioxidants and micronutrients, making it a healthier alternative to refined sugar. The dish is also a good source of energy, vitamins B and E (from almonds), and dietary fiber from dry fruits.
Pro Tips
- 💡Tip 1: Always use fresh, good-quality jaggery to avoid bitterness.
- 💡Tip 2: Add jaggery only after the kheer cools slightly to prevent curdling.
- 💡Tip 3: For a richer flavor, use short-grained aromatic rice like Gobindobhog or Kalijeera.
Storage & Serving
Store leftover kheer in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving, adding a splash of milk if it thickens.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
