Pumpkin season is here and we are cheffing up a delicious Indian dish, Kaddu Ki Kheer. Pumpkin kheer is a flavorsome, nutritious, and an easy to prepare traditional fall dish of India. This dish is specially prepared during the fasting season of Navaratri.
- 2 cups grated pumpkin
- 3 cups of full-fat milk
- 2 tablespoons sugar
- 1 Tablespoon of finely sliced pistachios
- 1 teaspoon ghee (available in Indian stores) or unsalted butter
- 1 teaspoon cardamom powder (available in Indian stores)
Wash, peel, chop and grate the pumpkin (discard the stringy inner portion along with seeds). Put ghee or butter in a pan and cook grated pumpkin on medium heat for about 10 minutes. Add sugar and cook for five more minutes. Put milk in a different pan and boil for about 10 minutes stirring in between. Then, Add pumpkin to the boiled milk and cook together on low heat for another 5 minutes or until the desired consistency is reached. While the milk and pumpkin are cooking together, chop pistachio in fine pieces and make cardamom powder using green cardamom pods. Once the kheer (pudding) is reached to the desired consistency, turn off the heat and add chopped pistachio and cardamom powder and mix well. Enjoy it hot or cold and eat with intention, responsibility, and confidence!
Click at the link below to print the full recipe card along with the nutrition!
NutriPledge Food Rating and Therapeutic Health Benefits of Pumpkin Kheer:
This food has below healthy qualities that are known to promote positive health and wellbeing if consumed as a part of a healthy diet.
- Moderate in calories per serving
- A healthy balance of carbohydrates and protein
- Contains zero trans-fat
- A healthy balance of sodium and added sugars
- Great source of calcium (223 mg; 15% of daily value)
- Good source of vitamin D (2 mcg; 10% of daily value)
- Good source of Vitamin A (340 mcg; 37% of daily value)
- Good source of Vitamin B12 (0.82 mcg; 34% of daily value)
- Good source of manganese (0.24 mg; 10% daily value)
- No food additives, artificial flavor, or color
*However, this food is rated as a red dot (watch out) in our food rating system (Food Coach) due to being high in fat and a little low in fiber.
This tasty fall pumpkin pudding will meet 20% of the daily vegetable intake, 23% of the daily dairy intake of MyPlate. There is 15% of your daily value of calcium in this dish coming mostly from dairy milk. Calcium is important in promoting healthy teeth and bones and is needed by the heart, muscles, and nerves to function properly. It also contains a 10% daily value of vitamin D coming from fortified milk. Vitamin D works with calcium in promoting healthy teeth, bones, nerves and can help regulate insulin and support diabetes management. Lastly, this dish also provides about 37% of the daily value of Vitamin A, which is a vitamin prevalent in pumpkin. Vitamin A is known to prevent age-related macular eye degeneration. Vitamin A contains the phytochemical beta carotene, and research shows that this can lower some cancers such as prostate cancer.
Dietitian Nutritionist Note and Recommendations:
This delicious pudding recipe is a festive and unique way to incorporate a little tradition from India onto your healthy plate. Pumpkins are low in calories and full of health-promoting phytochemicals, minerals, and vitamins, and antioxidants. Incorporating pumpkins in your diet in any form can go a long way to promote your health and wellness. However, please note that this recipe is a little higher in fat and low in fiber. Make sure to cut down your fat and consume high-fiber food with other combination dishes. Dietary Fiber is important in the diet for regulating blood sugar and promoting digestive health. The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat. The Dietary Guidelines for Americans, adequate intake (AI) for fiber is 14 g per 1,000 calories or 25 g per day for women and 38 g per day for men.
Disclaimer: Please note that this page is not medical advice. This can be only used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider before following any diet plan to ensure your personal medical and nutritional needs. Thank you!
Credits and attribution:
This recipe blog content is created by Joseph Oliva, and, Mackenzie Merriman, Dietetic Student Interns and reviewed and approved by Shraddha Chaubey, MS, RDN, CDN/LDN