Recipes · Indian · Desserts
Kheer (Indian Rice Pudding)
One serving has 367 kcal and 10 g protein, and at least a fifth of a woman's daily need of riboflavin (41%), cobalamin (41%), phosphorus (35%), calcium (27%), manganese (26%) and thiamin (24%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (280 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 25 g Rice, white, long-grain
- 220 g Milk, whole
- 25 g Sugar
- 0.2 g Cardamom
- 5 g Almonds
- 5 g Raisins
Method
- Rinse the rice and simmer it in the milk over medium-low heat, stirring often to stop it catching, for 25-30 minutes until the rice is very soft and the milk has thickened.
- Stir in the sugar and cardamom and simmer 5 more minutes.
- Stir in the sliced almonds and raisins.
- Serve warm or chilled, thickening further as it cools.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 367 kcal | 17% |
| Carbohydrates | 60.7 g | |
| Water | 198 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 10 g | 21% |
| Tryptophan | 0.12 g | |
| Threonine | 0.39 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.88 g | |
| Lysine | 0.67 g | |
| Methionine | 0.23 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.6 g | |
| Histidine | 0.28 g | |
| Fat | 9.8 g | |
| Monounsaturated | 3.4 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.92 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 22 mg | |
| Calcium | 273 mg | 27% |
| Copper | 0.18 mg | 20% |
| Iron | 1.5 mg | 8% |
| Magnesium | 44 mg | 14% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 243 mg | 35% |
| Potassium | 396 mg | 8% |
| Selenium | 12.3 µg | 22% |
| Sodium | 97.5 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 71.2 µg | 18% |
| Cobalamin (vitamin B12) | 0.99 µg | 41% |
| Choline | 36.1 mg | 8% |
| Vitamin A | 101 µg | 14% |
| Vitamin C | 0.16 mg | 0% |
| Vitamin D (D2 + D3) | 112 IU | 19% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 0.86 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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.