Bulgur Wheat Kheer

Bulgur Wheat Kheer, kheer is one of the favourite indian desserts that is irresistible. This version makes use of high fibre bulgur wheat, low fat milk and just a tablespoon of sugar per serving.

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Can you imagine a festive menu without kheer? Indeed, kheer is very close to our heart and our culture too. Unfortunately, this irresistible treat overshoots healthy calorie limits when cooked richly with full cream milk, nuts and loads of sugar. Bulgur Wheat Kheer is a good way out. By using high-fibre bulgur wheat with low fat milk and minimal sugar, this kheer turns out to be a heart-friendly and waistline-friendly treat, if had in small portions.

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Bulgur Wheat Kheer recipe - How to make Bulgur Wheat Kheer

Soaking Time:  15 minutes.   Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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1/4 cup broken wheat (dalia)
1 1/2 cups low-fat milk , 99.7% fat-free
2 tbsp sugar
1 tsp of cornflour dissolved in 1 tbsp of milk
a few saffron (kesar) strands dissolved in 2 tbsp warm low-fat milk (99.7% fat-free)
1/2 tsp cardamom (elaichi) powder

For The Garnish
1 to 2 rose petals or a few saffron (kesar) strands
  1. Wash and soak the broken wheat in ½ cup water for 15 minutes. Drain and discard the water.
  2. Combine the soaked broken wheat along with 1 cup of water in a deep non-stick pan, mix well and cook on a medium flame for 3 to 4 minutes or till the water evaporates, while stirring occasionally.
  3. Add the milk, sugar and cornflour–milk mixture, mix well and cook on a medium flame for 6 to 7 minutes or till the mixture becomes thick.
  4. Add the saffron-milk mixture and cardamom powder and mix well.
  5. Keep aside to cool slightly and refrigerate it for 15 minutes.
  6. Serve chilled garnished with the saffron stands or rose petals.

Bulgur Wheat Kheer Video by Tarla Dalal

Nutrient values (Abbrv) per serving
Energy96 cal
Protein3.5 g
Carbohydrates19.8 g
Fiber0.3 g
Fat0.3 g
Cholesterol0 mg
Sodium38 mg

RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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Bulgur Wheat Kheer
 on 30 May 14 05:24 PM

Amazingly, this healthy kheer still manages to give you the total satisfaction that you get from other kheer.. as the bulgur wheat gives this kheer a complete rich and creamy texture... very mildly sweetened and quite filling... this is an excellent dessert to make as a quick and easy last minute stir.. and with no mess.. simple ingredients.. and great flavor..
Bulgur Wheat Kheer
 on 30 May 14 05:08 PM

It's a lovely twist to the normal rice kheer,a very healthy version. I loved the texture and the sweetness is just perfect.
Bulgur Wheat Kheer
 on 28 May 13 10:42 AM

Healthy light dessert. Good to see the use of dalia and low fat milk. My girls loved it too.