Prep Time10 minutes
Cook Time20 min
A single serving of this makhana kheer recipe gives around 178 kcal and is an ideal addition to your weight loss journey when you have cravings to eat sweet. Many times, we crave to eat desserts, but as we know desserts or sweets like ice cream, Gulab jamun, Rabdi, Kheer, Rasgulla or Malpoha are laden with sugar and hence may damage your entire weeks’ hard work of low calorie diet. I always look for a healthy alternative to high calorie desserts. So, friends, today I am presenting a healthy dessert to lose weight for you.
Makhana kheer is a pudding and it is quick and easy to prepare. We can make this pudding in a maximum of 20 mins. And we need only a few ingredients to make this recipe. Even those who are doing fasting can also have this makhana kheer recipe. The best part of this kheer is, it is a sugar free recipe, low in calories, and loaded with essential minerals and vitamins.
If you are following any veg diet plan for any reason, this may be the best dessert for you that not only is healthy but low in calories. Today I am here with a healthy dessert it is the Makhana kheer recipe.
Makhana is also known as foxnut or lotus seeds, it is a very popular snack for weight loss, we can make a number of recipes with makhana, makhana can be easily replace rice. We can make makhana porridge, makhana raita, makhana snack (already shared with you), Makhana biryani, makhana chat, lots of recipes are possible with makhana.
Why makhana is very popular now
Makhana is low in calories, 100 gm makhana will get only 347 calories and in 1 cup it weighs nearly 10 gm and gives around 34.7 calories. Makhana is rich in vitamins and minerals. It is rich in dietary fiber that makes us feel full for a longer period. Roasted makhana is the best snack during mid-morning and evening time, it is a quick and easy to prepare recipe.
How to Roast makhana – Heat a pan add 1/2 tsp ghee, add turmeric, roasted jeera powder fry it for 30 seconds, then add 1 cup makhana, roast it for 5 min on a slow flame.Add salt and mix well. Our healthy roasted makhana is ready to serve.
Read more Healthy Makhan Recipes
Best time to have Makhana Kheer recipe
Recommended single serving during mid-morning or evening time, if you are having tea or snacks just skip it and take this, but remember moderation is very important. In a single serving will get only 178 calories, but if you have the entire makhana kheer by yourself, you will get 354 calories.
This amount may not be alarming, but it is almost the calories of a veg meal when you are on a veg diet plan. In such cases, if you eat it completely you may consider skipping your meal and go with an only salad for the time. Portion control of this makhana kheer is very important.
Ingredients of makhana kheer
Nutrition in Makhana Kheer recipe
Makhana kheer nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 bowl makhana kheer
Calories in makhana kheer
a. Calories in makhana kheer are 177.74 kCal; as much as 8.89 % of male DRI of 2000 kCal. Therefore, it can attain 11.85 % of female DRI of 1500 kCal.
b. Protein forms 13.84 % of the calories
c. Carbs form 42.96 % of the calories in makhana kheer.
d. Fats form 43.55 % of the calories.
Macros in makhana kheer
a. Protein in makhana kheer – 6.15 gm, particularly 8.20 % of male DRI of 75 gm. Further, it can complete 10.93 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in makhana kheer – 19.09 gm, therefore, is 6.94 % of male DRI of 275 gm. Therefore, it can achieve 9.26 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in makhana kheer – 8.6 gm, notably 12.90 % of male DRI of 66.67 gm. As a result, a woman gets 17.20 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in makhana kheer – 3.27 gm, thus is, 8.61 % of male DRI of 38 gm. Consequently, females get 13.08 % of female DRI of 25 gm.
e. Soluble Fibre – 0.13 gm, particularly 1.30 % of male DRI of 10 gm. Consequently, females will get as much as 1.32 % of female DRI of 9.86 gm.
f. Total Free Sugar – 6.23 gm, which is not only 10.38 % of male DRI of 60 gm but also 12.46 % of female DRI of 50 gm.
Vitamins in makhana kheer
a. Vitamin A – 74.24 mcg, as much as 8.25 % of male DRI of 900 mcg. Furthermore, women can get as much as 10.61 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.05 mg, particularly 4.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 4.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.16 mg, therefore, is 12.31 % of male DRI of 1.3 mg. Besides, women also get 14.55 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.29 mg, notably 1.81 % of male DRI of 16 mg and 2.07 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.06 mg, thus is, 4.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.6 mcg, therefore, is 8.67 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 10.62 mcg, as much as 2.66 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 2.56 mg, therefore, is 2.84 % of male DRI of 90 mg. Further, it is 3.41 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.23 mcg, notably 4.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 1.58 mg, thus is, 10.53 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.42 mcg, as much as 0.35 % of male DRI of 120 mcg and 0.47 % of female DRI of 90 mcg.
Minerals in makhana kheer
a. Calcium – 164.2 mg, particularly 16.42 % of DRI of 1000 mg for males and females.
b. Phosphorus – 157.7 mg, therefore, is 22.53 % of DRI of 700 mg for males and females.
c. Iron – 0.71 mg, notably 8.88 % of male DRI of 8 mg and 3.94 % of female DRI of 18 mg.
d. Magnesium – 28.05 mg, thus is, 7.01 % of male DRI of 400 mg and 9.05 % of female DRI of 310 mg.
e. Copper – 110 mcg, as much as 12.22 % of DRI of 900 mcg for males and females.
f. Manganese – 0.16 mg, particularly 6.96 % of male DRI of 2.3 mg and 8.89 % of female DRI of 1.8 mg.
g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.61 mg, notably 5.55 % of male DRI of 11 mg. At the same time, women get 7.63 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 1.37 mcg, as much as 2.49 % of DRI of 55 mcg for males and females.
k. Cholesterol – 18.75 mg,
l. Potassium – 178.7 mg, as much as 3.80 % of DRI of 4700 mg for males and females.
m. Sodium – 31.91 mg, particularly 2.13 % of DRI of 1500 mg for males and females.
n. Omega 3 – 27.25 mg, therefore, is 4.54 % of DRI of 600 mg for males and females,
o. Omega 6 – 800.44 mg, not only 133.41 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of makhana kheer recipe may have variance.
Frequently asked questions
This makhana kheer has 178 kcal in a single serving and contains a good amount of proteins and fiber. If you are following a 1200 kcal diet plan, this makhana kheer can be added in mid-morning or evening time. If you are having this pudding, it is recommended not to take any other food to limit the calories.
Considering that your 3 important meals be of around 300 kcal, this dessert will sit comfortably in your veg diet plans. Even if you take the entire 2 serving yourself you will end up getting around 354 kcal which is almost the energy from one meal. If you follow proper portion control this makhana kheer may be good for your weight loss.
Makhana is puffed, so they look naturally big. A cup of makhana may look like a huge quantity but in actual they weigh only 10 grams and gives around 34 kcal energy. If you add makhana with the right ingredients such as this makhana kheer, the overall calories in the recipe will remain within the limit thus helping you maintain or lose weight.
However, overeating is equally bad, if you overeat the makhana kheer or add sugar or sugar syrup naturally you will get loads of calories that may increase your weight unless you burn those extra calories. It is advisable to choose your portion size wisely to maintain weight.
How to make makhana kheer recipe
Take a bowl add 4 to 5 dates, remove the seeds, add some water and soak them for 10 min.
After 10 min adds soaked dates to the mixer jar and grind it as a fine paste.
As I am making this makhana kheer sugar free so instead of sugar, I am adding dates paste to this kheer, Dates are natural sweeteners, it is also containing fiber and antioxidants, very healthy and awesome taste. I always store dates paste and dates syrup at my home, as it is handy, whenever I make any ladoo, oats porridge, kheer, I just add dates paste to it, and with milk, I like to add dates syrup to it. Even my son is 6 years old, I add dates syrup to his milk, and he loves it. Friends, we can make dates paste and syrup easily at home, I will share in my next blog how to make it, as we can store it in the fridge also.
Take a steel pan heat it, add 1.5 cup makhana and roast it in slow flame for 5 min.
After some time, it will become hard and if you break the makhana it will burst into pieces, which means makhana roasted properly.
Now take the makhana out on a plate and keep it aside.
Once it cools down, add 3/4th portion of roasted makhana to a mixer jar, grind it for 30 seconds.
Grind makhana coarsely no need to fine grind it.
The remaining 1/4th portion of roasted makhana will use at the end, to garnish the kheer.
In the same pan, add ½ tsp ghee, then add chopped almonds to it, fry for 3 min in slow flame.
If you want to make this makhana kheer recipe fat free, skip the ghee dry roast the almonds.
Once almonds are fried take them out on the plate.
In the same pan add 1 glass (250 ml) (1 cup) milk, I used low fat cow milk here.
Then add makhana powder to it, mix well cook it for 3 - 4 min on slow flame.
Note - Cook this makhana kheer on a low to medium flame only.
After some time, milk will become thick, and if you see it may look like as rabadi (milk sweet).
Then add dates paste, fried almonds, cardamom powder, and saffron to it, cook for another 1 - 2 min on low flame.
Keep it aside for 10 min once it cools down, keep it in the fridge for 1 - 2 hours.
Pour it in a glass top of this chilled makhana kheer add balanced 1/4th roasted makhana and some fried almonds.
I will give you surety this sugar free makhana kheer tastes awesome, you will love it. Try this makhana kheer recipe friends and let me share your feedbacks in the comment box. Happy dieting.