Semolina Kheer

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Ingredients

  • 1/4 cup semolina also called coarse sooji or rava.
  • 1.5 cups milk - whole, 2% or 1%, either one
  • 2 teaspoons honey
  • 1/4 cup walnuts (optional)
  • 1 teaspoon ghee or unsalted butter

Instructions

  1. Soak walnuts the night before if you can remember. If not, just soak them in hot water 10 min before making the kheer. Roughly chop the soaked walnuts.
  2. Heat ghee in a small, thick-bottomed saucepan. Keep the heat at low.
  3. Pour in the semolina and stir continuously till the semolina acquires a deep golden color. This takes about 10 minutes. But do not let the semolina become brown.
  4. Add milk, walnuts and stir continuously. After 3-4 minutes, the kheer will start to thicken. Turn the heat off. Its consistency is a personal preference. However please remember that this kheer thickens even as you plate it. So its best to leave it a little runny compared to what you would like.
  5. Mix honey into the kheer and stir well. Top with fruits of your choice or it tastes fantastic fruitless too. I personally love a topping combo of ripe mangoes and blueberries. Serve right away.

Nutrition & Diet Analysis (per serving)

568 kcal 28% DV
Protein Fat Carbs

Macronutrients

Protein 5.5g 11% DV
Total Fat 44.1g 56% DV
Carbs 42g 15% DV
Fiber 1.8g 7% DV
Sugar 32.7g 65% DV

Electrolytes

Sodium 81.3mg 4% DV
Potassium 186.8mg 4% DV
Cholesterol 76.5mg 26% DV

Vitamins & Minerals

Vitamin A 47.3mcg 5% DV
Vitamin C 4.3mg 5% DV
Vitamin D 0.4mcg 2% DV
Calcium 128.5mg 10% DV
Iron 2.3mg 13% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

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