Lauki Kheer Recipe (No milk or sugar)
Discover how to make Bottle Gourd Kheer, a healthy and delightful dessert that's perfect for anyone looking for a sugar-free option. This recipe blends the mild, refreshing taste of bottle gourd with the rich flavors of nuts and dates, all enhanced by a hint of saffron for color and cardamom for aroma. Ideal for health-conscious individuals, this kheer is not just easy to prepare but also packed with nutrients. Learn step-by-step how to create this traditional dessert with a modern, healthy twist!
Discover how to make Bottle Gourd Kheer, a healthy and delightful dessert that's perfect for anyone looking for a sugar-free option. This recipe blends the mild, refreshing taste of bottle gourd with the rich flavors of nuts and dates, all enhanced by a hint of saffron for color and cardamom for aroma. Ideal for health-conscious individuals, this kheer is not just easy to prepare but also packed with nutrients. Learn step-by-step how to create this traditional dessert with a modern, healthy twist!
- 1 tbsp Cashews
- 1 tbsp Almonds
- 1 tbsp Watermelon seeds
- 1 tbsp Melon seeds
- 1 cup Fox nuts (Makhana)
- Dates (deseeded, adjust to sweetness preference)
- Fresh bottle gourd (lauki, grated)
- A pinch of saffron soaked in water
- To make the healthy and flavorful Bottle Gourd Kheer, start by soaking 1 tablespoon each of cashews, almonds, watermelon seeds, magajh ke beej (melon seeds), 1 cup of makhana (fox nuts) and deseeded dates as per sweetness preference in water for 15 minutes.
- After soaking, drain the ingredients and grind them into a paste with a pinch of saffron soaked in water for added color.
- Next, grate a fresh, seedless bottle gourd and sauté it in 1 teaspoon of ghee until it is 90% cooked. Add the ground paste to the pan, and to achieve the kheer consistency, mix in water in a 1:3 ratio (paste to water). Let this mixture cook for about 5 minutes.
- Finally, stir in 1 teaspoon of cardamom powder and allow the mixture to simmer for another 1.5 to 2 minutes, ensuring it doesn't thicken too much.
- Serve the Bottle Gourd Kheer warm or chilled, garnished with extra nuts if desired, and enjoy a dessert that’s as nutritious as it is delicious.
- Amount Per Serving
- Calories 150kcal
- % Daily Value *
- Total Fat 5g8%
- Saturated Fat 1g5%
- Sodium 30mg2%
- Total Carbohydrate 24g8%
- Dietary Fiber 3g12%
- Sugars 15g
- Protein 4g8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
When making Bottle Gourd (Lauki) Kheer, it's important to focus on the quality and preparation of ingredients to ensure the best results. Start with a fresh, firm bottle gourd, as it's crucial for both flavor and texture. Soak nuts, seeds, and makhana adequately to soften them, which not only makes them easier to grind but also enhances their flavors in the kheer. Achieving a smooth consistency in your paste is key for a uniform texture throughout the dessert. Use saffron sparingly for its vibrant color and subtle aroma, and adjust the quantity of dates based on your preferred level of sweetness and dietary needs. Properly cooking the bottle gourd until nearly done before adding the paste helps prevent overcooking and maintains the correct texture. Monitor the kheer as it cooks with the paste to avoid it becoming too thick or sticking to the pan. For serving, a garnish of crushed nuts or a few saffron strands can enhance both the visual appeal and texture. Store any leftover kheer in an airtight container in the refrigerator and enjoy it within 2-3 days for the best flavor. Following these guidelines will help you create a delicious and nutritious Bottle Gourd Kheer that is sure to impress.
