Pakistani Kheer is a delicious, creamy pudding that’s typically prepared with rice and almonds, although in this case, quinoa is used instead of rice to provide an extra nutritional boost. It’s so easy to make (done in 25 minutes!) and can be savoured as a dessert or a high-protein snack. This recipe is dairy-free, gluten-free, and vegan.

a bowl of yellow thick pudding topped with nuts and pink petals on a gold tray staged with a multicoloured scarf.

As a registered dietitian and certified diabetes educator, I often hear that recipes for delicious healthy vegan desserts can be hard to come by. So, the last few days, I happily retreated to my kitchen, trying a slew of ingredients and techniques. My goal was to craft a kheer recipe that hits all the right notes.

Honestly, I am obsessed with this scentful kheer – particularly its texture! You’ll be overjoyed to learn that it’s nutritious, with plenty of fibre, calcium, and iron. It’s also high in protein, making it a great choice if you’re seeking healthy sweet recipes.

What is kheer made of?

Kheer is typically made with rice, milk, and almonds. Kheer is traditionally flavoured with cardamom, rose essence, saffron, and nuts like almonds and pistachios. It’s a cherished Pakistani dessert that’s customarily served at weddings and other celebratory occasions, including Ramadan and Eid.

There are several variants in other cultures as well. In India, badam kheer is also known as badam payasam. Payasam does not use rice and instead uses vermicelli noodles or simply almond flour. It’s also common to see badam kheer made with semolina or tapioca pearls. Kheer made with semolina is called sewaiyan badam kheer, while the one made with tapioca pearls is sagoo badam kheer.

close up perspective shot of a bowl of yellow pudding topping with crushed nuts and pink petals on a gold tray.

Why use quinoa instead of rice?

Because it’s such a wholesome and versatile grain — and tastes exquisite in this creation!

Quinoa may be incorporated into any meal and is especially wonderful in desserts. It adds an interesting texture to kheer, though. And it also provides a nutritional upgrade.

You’re perhaps more familiar with quinoa as a selection for healthy dinner options; however, it can also be used in both savoury and sweet dishes. That’s because quinoa has a mild taste that pairs well with an assortment of ingredients.

I particularly love it alongside vegetables and greens.

And like some of you, I, too, turn to nutritious salads in the springtime, where I combine quinoa with a rainbow of ingredients to satisfy and nourish myself.

perspective shot bowl of yellow pudding topped with nuts and petals on a gold tray.

Cooked quinoa nutrition

Cooked quinoa is a:

  • Powerful protein source since it provides all nine essential amino acids
  • Gluten-free and ideal for folks with coeliac disease or gluten sensitivity
  • High in dietary fibre
  • Low on the glycemic index, meaning it is diabetes diet friendly
  • Good source of iron
  • Source of magnesium, calcium and folate
  • Source of antioxidants (quercetin and kaempferol)

The following is a breakdown of cooked quinoa nutrition info (1 cup):

  • Almost 9 grams of protein
  • About 40 grams of carbohydrates
  • Approximately 230 calories
  • 5.5 grams of dietary fibre

Nutrition information per serving of kheer

The nutrition information for one serving of quinoa kheer is as follows:

  • 8 grams of protein (high protein snack)
  • Low in saturated fat (5% DV)
  • A good source of dietary fibre (16% DV)
  • High in calcium
  • A source of iron

Percent Daily Values are based on a 2000-calorie diet. Interpretation of DVs from US FDA.

After looking at all of the scientific evidence and considering how well it meets stringent criteria, the American Heart Association concludes that replacing saturated fats with unsaturated fats, especially polyunsaturated fats, can help lower your risk of developing heart disease.

Ingredients

Below, you’ll find a list of ingredients you’ll need to make this quinoa kheer recipe:

bowls and ramekins of ingredients on a wooden lazy susan. There is also a jug of milk and a glass of water
  • Quinoa: You’ll need 1 cup of uncooked quinoa for this recipe. I use the standard white variety.
  • Water: To cook the quinoa, and help achieve the ideal consistency of the kheer.
  • Macadamia milk: You can make kheer with cow’s milk, but I prefer using Macadamia milk as a vegan and dairy-free option.
  • Maple syrup: To sweeten, you can also use honey, agave nectar, or coconut sugar.
  • Green cardamoms: A key component of the scent of Kheer. I would recommend opting for fresh pods and crushing the seeds for an extraordinary fragrance.
  • Almonds and almond flour: You’ll need whole almonds and almond flour for this recipe. The kheer has a more intense flavour when you use almond flour.
  • Rose essence: You can find this in most South Asian or Middle Eastern grocery stores. If you don’t have access to it, you can use dried roses or almond extract as a substitute.
  • Saffron: The taste of the kheer is amplified with saffron. Plus, it gives a lovely yellow colour to the dish.
  • Vanilla: This helps to control the amount of sweetener used in the kheer. You can use fresh vanilla pods or pure vanilla extract.

Instructions – step by step

This recipe is done in under 30 minutes. Here’s how to make it:

a saucepan with water and some grains on a mobile stovetop.
Step 1: In a saucepan, add washed quinoa and water. Bring to a boil over high heat and cook for about 4-5 minutes until the water has mostly been absorbed.
saucepan of milk with floating quinoa and two powdered ingredients on a mobile stovetop.
Step 2: Then add the milk, cardamom, and saffron to the quinoa and bring it to a boil.
a saucepan with of yellow grainy sauce on a mobile stovetop.
Step 3: Stir in the almond flour and simmer for 5 minutes on medium-high heat. Stir regularly so it doesn’t stick to the bottom of the pan. Once it’s thick, use a hand blender and blitz for 5 seconds.
a saucepan with a mixture of yellow and brown liquid on a mobile stovetop.
Step 4: Stir in the vanilla, rose essence, and maple syrup.
flatlay of a bowl of yellow pudding topped with nuts and pink petals on a gold tray.
Step 5: Serve kheer warm or cold, garnished with chopped almonds and dried roses (optional).

Tips and substitutions

  • The kheer thickens as it cools, so if you want to thin it out, just add some more milk.
  • You can make it with cow’s milk, but I prefer using macadamia milk as a vegan and dairy-free option.
  • You may also try using semolina as a quinoa alternative.
  • Instead of sweeteners, you could use dates or date syrup.
  • I would highly recommend not skipping the saffron, as it gives a distinct flavour and colour. However, if you don’t have any on hand, you could use ground turmeric as a natural colouring agent.
  • Use fresh green cardamom pods for the best flavour. If you don’t have any, you could use ground cardamom instead.
  • Make sure to use blanched almond flour and not almond meal, as it’s too coarse and will make your kheer grainy.
a bowl of yellow thick pudding topped with nuts and pink petals on a gold tray staged with a multicoloured scarf.

Storage

This kheer recipe with quinoa will last in the fridge for up to 3 days. When ready to serve, reheat on the stove over low heat or in the microwave until warm. You may need to add a splash of milk to thin it out, as it thickens when chilled.

What are your go-to healthy sweet recipes?

If you try this recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook, and Twitter! Can’t wait to see your photos.

Desi~liciously Yours, Shahzadi

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a bowl of yellow thick pudding topped with nuts and pink petals on a gold tray staged with a multicoloured scarf.
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Get the Recipe:

How To Make Kheer With Quinoa

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 5 servings
Pakistani Kheer is a delicious, creamy pudding that's typically prepared with rice and almonds, although in this case quinoa is used instead of rice to provide an extra nutritional boost. It's so easy to make (done in 25 minutes!) and can be savoured as a dessert or a high-protein snack. This recipe is dairy free, gluten free, and vegan.

Ingredients
 

  • 1 cup quinoa, washed, drained
  • 1 cup water
  • 3 cups macadamia milk, unsweetened
  • 10 green cardamoms, seeds only, crushed
  • cup almond flour
  • tsp saffron
  • ½ cup maple syrup, amber
  • ½ tsp rose essence, pure
  • 1 tsp vanilla extract, pure
  • ¼ cup almonds, plain, chopped

Instructions
 

  • In a saucepan, combine the quinoa and water. Bring to a boil over high heat and simmer for about 4-5 minutes, until most of the water has been absorbed.
  • Add milk, cardamom, and saffron to the saucepan and bring it to a boil.
  • Stir in almond flour. Simmer the quinoa for 5 minutes on medium-high heat. Stir frequently to ensure that it does not stick to the saucepan's bottom.
  • Once the kheer has thickened, blend it with a hand blender for 5 seconds to make it smooth and creamy.
  • Add vanilla extract, rose essence, and maple syrup. Stir to mix well.
  • Serve kheer warm or cold garnished with chopped almonds and dried roses (optional).

Notes

Tips and substitutions

  • The kheer thickens as it cools, so if you want to thin it out, just add some more milk.
  • You can make it with cow’s milk, but I prefer using macadamia milk as a vegan and dairy-free option.
  • You may also try using semolina as a quinoa alternative.
  • Instead of sweeteners, you could use dates or date syrup.
  • I would highly recommend not skipping the saffron, as it gives a distinct flavour and colour. However, if you don’t have any on hand, you could use ground turmeric as a natural colouring agent.
  • Use fresh green cardamom pods for the best flavour. If you don’t have any, you could use ground cardamom instead.
  • Make sure to use blanched almond flour and not almond meal, as it’s too coarse and will make your kheer grainy.

Nutrition Information:

Calories: 320kcal (16%)Carbohydrates: 47g (16%)Protein: 8g (16%)Fat: 12g (18%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 67mg (3%)Potassium: 316mg (9%)Fiber: 4g (16%)Sugar: 20g (22%)Vitamin A: 5IUVitamin C: 1mg (1%)Calcium: 267mg (27%)Iron: 2mg (11%)

Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: pakistani
Course: Dessert, Snack
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