Recipes · Afghan · Desserts
Firni (Afghan Cardamom Milk Pudding)
One serving has 278 kcal and 8 g protein, and at least a fifth of a woman's daily need of cobalamin (38%), riboflavin (32%), phosphorus (30%) and calcium (24%). Ready in 135 minutes.
- Preparation: 125 min
- Cooking: 10 min
- Makes: 1 serving (243 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 200 g Milk, whole
- 12 g Rice flour
- 20 g Sugar
- 6 g Pistachios
- 0.3 g Cardamom
- 5 g Water
Method
- Whisk the rice flour into a splash of the cold milk until smooth and lump-free.
- Heat the remaining milk in a saucepan over medium heat until it just begins to steam, then stir in the sugar and cardamom.
- Pour in the rice flour mixture in a thin stream, whisking constantly, and simmer 5-6 minutes until the pudding thickens enough to coat the back of a spoon.
- Stir in the rose water, pour into a small bowl and chill at least 2 hours until fully set.
- Scatter the chopped pistachios over the top just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 278 kcal | 13% |
| Carbohydrates | 41 g | |
| Water | 183 mL | |
| Fiber | 1 g | 3% |
| Protein | 8.3 g | 17% |
| Tryptophan | 0.1 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.75 g | |
| Lysine | 0.62 g | |
| Methionine | 0.2 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.43 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.53 g | |
| Histidine | 0.24 g | |
| Fat | 9.4 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 20 mg | |
| Calcium | 235 mg | 24% |
| Copper | 0.15 mg | 17% |
| Iron | 0.39 mg | 2% |
| Magnesium | 32.2 mg | 10% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 210 mg | 30% |
| Potassium | 338 mg | 7% |
| Selenium | 9.8 µg | 18% |
| Sodium | 86.5 mg | |
| Zinc | 0.99 mg | 12% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 0.57 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 13.5 µg | 3% |
| Cobalamin (vitamin B12) | 0.9 µg | 38% |
| Choline | 29.3 mg | 7% |
| Vitamin A | 93.6 µg | 13% |
| Vitamin C | 0.4 mg | 1% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 0.32 mg | 2% |
| Vitamin K | 0.6 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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