Sabudana Kheer
Desserts • India
How to Make Sabudana Kheer (Traditional & Healthy Version)
Sabudana Kheer, a beloved dessert from West India, is a delightful pudding made using sabudana (tapioca pearls), milk, and a touch of aromatic cardamom. Renowned for its creamy, melt-in-the-mouth texture and subtle sweetness, Sabudana Kheer is especially popular during Hindu fasting periods (vrat), such as Navratri and Shivratri, when grains are avoided and light, sattvic meals are preferred. The dish is widely relished in Maharashtra and Gujarat, where it graces festive thalis and special occasions, but its appeal stretches across the country. The gentle glimmer of soaked sabudana pearls suspended in thickened milk, garnished with crunchy nuts and golden raisins, makes this kheer both visually inviting and deeply comforting. Its mild flavor profile, enhanced by kesar (saffron) and elaichi (cardamom), appeals to both children and adults. Low in spices and easy to digest, Sabudana Kheer is a nourishing choice for all ages. Whether served warm or chilled, it evokes nostalgia and the spirit of Indian festivals, making it a timeless favorite for celebrations and everyday indulgence. It’s a perfect way to end a meal or offer as prasad (offering) during pujas.
Ingredients(for 1 medium bowl (about 150ml))
- 1/4 cup Sabudana (tapioca pearls) (साबूदाना)
- 500 ml Full-fat milk (दूध)
- 2 tbsp Jaggery powder (गुड़ पाउडर; can use sugar)
- 1/4 tsp Green cardamom powder (इलायची पाउडर)
- 6-8 strands Saffron strands (केसर) - optional
- 1 tbsp Chopped almonds (बादाम) - optional
- 1 tbsp Chopped cashews (काजू) - optional
- 1 tbsp Golden raisins (किशमिश) - optional
- 1 tsp Ghee (घी; for roasting nuts) - optional
- 1 cup Water (for soaking sabudana)
Instructions
- 1
Rinse sabudana thoroughly under running water until the water runs clear. Soak in 1 cup water for 2-3 hours or until pearls are soft.
5 minutes (plus soaking)
Proper rinsing removes excess starch and prevents stickiness.
- 2
Heat milk in a heavy-bottomed pan (kadhai) on low-medium flame. Bring to a gentle boil, stirring occasionally to prevent burning.
5 minutes
Use a thick-bottom pan to avoid scorching.
- 3
Drain soaked sabudana and add to boiling milk. Cook on low heat, stirring continuously until sabudana becomes translucent and kheer thickens (about 12-15 minutes).
15 minutes
Continuous stirring ensures even cooking and prevents lumps.
- 4
Add jaggery powder and cardamom powder. Mix well and simmer for 2 more minutes. Ensure milk is not boiling vigorously after adding jaggery to prevent curdling.
2 minutes
Add jaggery at the end to retain milk’s texture.
Why This Dish is Healthy
This healthy Sabudana Kheer recipe uses jaggery instead of sugar, reducing the glycemic load and enhancing mineral content. The use of minimal ghee and an abundance of milk and nuts boosts protein, healthy fats, and micronutrients without excessive calories. Its simple ingredient list, absence of artificial additives, and natural sweetness make it a wholesome dessert option for both everyday and festive occasions.
Sabudana Kheer provides a moderate amount of carbohydrates, making it a quick energy source, especially valuable during fasting periods. Milk offers high-quality protein, calcium, and vitamin D, supporting bone health. The addition of nuts like almonds and cashews supplies heart-healthy fats, vitamin E, and essential minerals. Jaggery, used as a natural sweetener, adds iron and trace minerals, making it a better alternative to refined sugar. The kheer is gluten-free and easy to digest, suitable for most diets.
Pro Tips
- 💡Tip 1: Soak sabudana adequately to ensure a soft, non-sticky texture.
- 💡Tip 2: Always add jaggery after turning down the heat to avoid curdling the milk.
- 💡Tip 3: For a richer flavor, infuse milk with saffron before adding sabudana.
Storage & Serving
Store leftover Sabudana Kheer in an airtight container in the refrigerator for up to 2 days. Stir before serving; add a splash of milk if it thickens on cooling.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
