Makhana kheer recipe – How to make a healthy dessert

  • Prep Time
    10 minutes
  • Cook Time
    20 min
  • Serving
    2
  • View
    85

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.

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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

Ingredients of makhana kheer

Nutrition

Serving – Single serving of makhana kheer recipe has the following nutrition

  • Daily Value*
  • Calories - 177.74 kCal, which is 8.89 % of the daily value for RDA of 2000 kCal,
  • Protein - 6.15 gm, that is 8.20 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 19.09 gm, around 6.94 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 8.6 gm, approximately 12.90 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 3.27 gm, nearly 8.61 % of the daily value for RDA of 38 gm,
  • Vitamin A - 74.24 mcg, roughly 8.25 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.05 mg, almost 4.17 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.16 mg, which is 12.31 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.29 mg, that is 1.81 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.06 mg, around 4.62 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 10.62 mcg, approximately 2.66 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 2.56 mg, roughly 6.40 % of the daily value for RDA of 40 mg,
  • Vitamin D - 0.23 mcg, almost 4.60 % of the daily value for RDA of 5 mcg,
  • Vitamin E - 1.58 mg, which is 105.33 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 0.42 mcg, that is 0.35 % of the daily value for RDA of 120 mcg,
  • Calcium - 164.2 mg, around 16.42 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 157.7 mg, approximately 22.53 % of the daily value for RDA of 700 mg,
  • Iron - 0.71 mg, nearly 8.88 % of the daily value for RDA of 8 mg,
  • Magnesium - 28.05 mg, roughly 7.01 % of the daily value for RDA of 400 mg,
  • Copper - 110 mcg, almost 12.22 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.16 mg, which is 6.96 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
  • Zinc - 0.61 mg, around 5.55 % of the daily value for RDA of 11 mg,
  • Chromium - 0 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
  • Selenium - 1.37 mcg, nearly 2.49 % of the daily value for RDA of 55 mcg,
  • Soluble Fiber - 0.13 gm, roughly 1.30 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 2.6 mcg, almost 8.67 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 6.23 gm, which is 10.38 % of the daily value for RDA of 60 gm,
  • Cholesterol - 18.75 mg, that is 75.00 % of the daily value for RDA of 25 mg,
  • Potassium - 178.7 mg, around 3.80 % of the daily value for RDA of 4700 mg,
  • Sodium - 31.91 mg, approximately 2.13 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 27.25 mg, nearly 4.54 % of the daily value for RDA of 600 mg,
  • Omega 6 - 800.44 mg, roughly 133.41 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Nutritional values of this makhana kheer recipe are approximate and may have a variance. Readers to check, confirm or consider the nutritional values to their satisfaction or as prescribed by the local health authority from time to time.

Frequently asked questions

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.

    Cooking method

    How to make makhana kheer recipe

    Step 1

    Take a bowl add 4 to 5 dates, remove the seeds, add some water and soak them for 10 min.

    Step 2

    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.

    Step 3

    Take a steel pan heat it, add 1.5 cup makhana and roast it in slow flame for 5 min.

    Step 4

    After some time, it will become hard and if you break the makhana it will burst into pieces, which means makhana roasted properly.

    Step 5

    Now take the makhana out on a plate and keep it aside.

    Step 6

    Once it cools down, add 3/4th portion of roasted makhana to a mixer jar, grind it for 30 seconds.

    Step 7

    Grind makhana coarsely no need to fine grind it.

    Step 8

    The remaining 1/4th portion of roasted makhana will use at the end, to garnish the kheer.

    Step 9

    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.

    Step 10

    Once almonds are fried take them out on the plate.

    Step 11

    In the same pan add 1 glass (250 ml) (1 cup) milk, I used low fat cow milk here.

    Step 12

    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.

    Step 13

    After some time, milk will become thick, and if you see it may look like as rabadi (milk sweet).

    Step 14

    Then add dates paste, fried almonds, cardamom powder, and saffron to it, cook for another 1 - 2 min on low flame.

    Step 15

    Keep it aside for 10 min once it cools down, keep it in the fridge for 1 - 2 hours.

    Step 16

    Pour it in a glass top of this chilled makhana kheer add balanced 1/4th roasted makhana and some fried almonds.

    Step 17

    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.

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