Low-Sugar Kheer with Quinoa or Oats

Jon Simon

Low-Sugar Kheer with Quinoa or Oats

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Low-Glycemic Kheer for our diabetes-conscious friends, as white rice can be a problem. So, our culinary scientist said, “Let’s trade that rice for something even better!

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Prep Time 5

Cook Time 35

Total Time 40

Servings: 4

Course: Dessert

Cuisine: Indian

Calories: 115

Ingredients Equipment Method Nutrition Notes

Ingredients

1/4 cup of quinoa or steel-cut oats
3 cups of whole milk or unsweetened almond milk
1/2 teaspoon of cardamom powder
A pinch of saffron threads optional
1/4 cup of chopped almonds or pistachios for garnish
Sweetener of your choice: stevia monk fruit, or erythritol to taste

Equipment

Fine-mesh sieve (for quinoa)
Saucepan
Spoon or whisk for stirring

Method

Rinse the quinoa thoroughly in a fine-mesh sieve. Skip this step if you’re using steel-cut oats.
In a saucepan, combine the quinoa (or oats) and milk. Bring to a boil, then reduce the heat to a low simmer.
Cook for 20-30 minutes, stirring often, until the quinoa or oats are cooked and the mixture has thickened into a creamy pudding consistency.
Remove from the heat. Stir in the cardamom, saffron, and your chosen sweetener until fully dissolved.
Ladle the kheer into bowls and garnish with chopped nuts. Serve warm or chilled.

Nutrition

Calories: 115kcalCarbohydrates: 13gProtein: 4gFat: 3.5gSaturated Fat: 2gCholesterol: 10mgSodium: 50mgPotassium: 150mgFiber: 2.5gSugar: 6gCalcium: 120mgIron: 1mg

Notes

By swapping the rice for quinoa or steel-cut oats, we bring extra fiber and nutrients to the party, which means you get to enjoy that creamy goodness with a much gentler impact on your blood sugar.

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