Sooji Kheer

Sooji Kheer is a creamy Indian dessert made with semolina, enriched with protein from milk and nuts, offering a delightful balance of sweetness and richness. This high-protein variant ensures a satisfying treat that is both nutritious and indulgent.

Ingredients

• Semolina (Sooji) - 1/4 cup
• Full-fat milk - 2 cups
• Sugar - 2 tablespoons
• Ghee - 1 tablespoon
• Cardamom powder - 1/4 teaspoon
• Chopped nuts (almonds, cashews) - 2 tablespoons
• Raisins - 1 tablespoon
• Saffron strands - a pinch
• Water - 1/2 cup

Steps

1. In a heavy-bottomed pan, heat the ghee on medium flame.
2. Add the semolina and roast it, stirring continuously until it turns golden brown and fragrant (about 5-7 minutes).
3. Once roasted, add the water and stir well to prevent lumps from forming.
4. Slowly pour in the milk while continuing to stir, and bring the mixture to a boil.
5. Reduce the heat and add sugar, cardamom powder, and saffron strands. Mix well.
6. Let the kheer simmer for about 10-15 minutes, stirring occasionally until it thickens to your desired consistency.
7. In the last few minutes of cooking, add chopped nuts and raisins.
8. Once done, remove from heat and let it cool slightly before serving.

Nutrition

• Calories: 250
• Protein: 7 g
• Carbs: 35 g
• Fiber: 1 g
• Sugar: 10 g
• Sodium: 80 mg
• Cholesterol: 15 mg
• Total Fat: 8 g
• Saturated Fat: 4 g
• Unsaturated Fat: 3 g
• Water: 0.4 L

Health Benefits

• Rich in protein from milk and nuts, supporting muscle health.
• Contains healthy fats which can improve heart health.

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