Makhana Kheer Recipe | Easy & Healthy Indian Dessert

Makhana, also known as fox nuts or lotus seeds, is a highly nutritious and versatile ingredient that has been a staple in Indian cuisine and traditional medicine for centuries. Derived from the Euryale Fox plant, these tiny, white seeds are packed with essential nutrients, making them a popular choice for healthy snacking and various culinary dishes.

Makhana is rich in protein, fiber, and antioxidants, making it an excellent option for those looking to maintain a balanced diet. It is low in calories and fat, yet high in essential minerals like magnesium, potassium, and phosphorus. This makes it particularly beneficial for heart health, digestive wellness, and managing blood sugar levels.

In Indian cuisine, makhana is often used in savory dishes like roasted snacks, curries, and even desserts like kheer. Due to its light and airy texture, it absorbs flavors well, making it a versatile addition to various recipes. Moreover, makhana is a popular ingredient during fasting periods due to its high nutritional value and sattvic (pure) qualities in Ayurveda.

Makhana, or fox nuts, is a nutritious food that offers a range of health benefits. Here’s a breakdown of its nutritional value per 100 grams:

• Calories: Approximately 347 kcal
• Protein: 9.7 grams
• Carbohydrates: 76.9 grams
• Dietary Fiber: 14.5 grams
• Sugars: Low
• Fat: 0.1 grams
• Saturated Fat: 0 grams
• Trans Fat: 0 grams
• Cholesterol: 0 mg
• Calcium: 60 mg (6% of Daily Value)
• Iron: 1.4 mg (8% of Daily Value)
• Magnesium: 67 mg (17% of Daily Value)
• Potassium: 500 mg (14% of Daily Value)
• Phosphorus: 200 mg (20% of Daily Value)
• Sodium: 5 mg (negligible)

Key Nutritional Highlights:

Low in Calories and Fat: Makhana is a great option for those looking to snack healthily. It’s very low in fat and calories, making it suitable for weight management.

High in Protein and Fiber: The protein and fiber content in makhana contribute to its ability to keep you feeling full and satisfied, which can aid in appetite control.

Rich in Antioxidants: Makhana contains antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.

Mineral-Rich: The seeds are a good source of essential minerals like magnesium, potassium, and phosphorus, which are important for bone health, heart health, and overall well-being.

Overall, makhana is a nutritious and versatile food that can be easily incorporated into a balanced diet.
 

Find out recipe details below:

Main Ingredients:-
Makhana (Fox Nuts) - 50 gm
Full Cream Milk - 1 litre
Cardamom Powder - 1/2 tsp
Clarified Butter (Ghee) - 1 tbsp
Sugar - 4 tbsp
Chopped Dryfruits (Almonds & Cashews) - 2 tbsp each

Serves - 3-4

Procedure:-

Roast the Makhana:
Dry roast makhana (fox nut) on medium flame.
Add 1 tbsp of ghee in a pan.
Now roast them on low to medium flame until they turn crispy.
This should take about 2-3 minutes.
Once roasted, crush the makhana using a mortar and pestle.
You can keep some whole for added texture.

Prepare the Milk:
In a large heavy-bottomed pan, bring the milk to a boil.
Once it starts boiling, reduce the heat to low and let it simmer.
Stir occasionally to prevent the milk from sticking to the bottom of the pan.
Milk should get reduced by 25-30%.

Add Makhana:
Add the crushed makhana to the simmering milk.
Cook on low heat for about 20-25 minutes, stirring occasionally.
The makhana will absorb the milk and become soft.
The kheer will become creamy and little thick.

Add Sweetness and Flavor:
Add sugar to the kheer and stir until it dissolves completely.
Add the cardamom powder and mix well.

Incorporate Dry Fruits:
Add the chopped almonds and cashews to the kheer.
Let it cook for another 5-10 minutes until the kheer thickens to your desired consistency.

Serve:
Once done, turn off the heat.
You can serve the makhana kheer warm or chilled, garnished with a few extra dry fruits on top.

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