Fat Free Dessert – Bengal Pea Kheer
Bengal pea (Chana) is one of the most commonly available and the cheapest source of protein. It can be used satisfactorily to make healthy fat free delicious desserts, kheer or payasam being one of the most common recipes. Since no milk in used in the preparation of this dessert, it is almost fat free and has no cholesterol in it. It is also a rich source of carbohydrates and can be consumed as a healthy breakfast.
One can also consume it as a sweet dish. This makes a very nutritious diet for the old members of the house as it is easily digestible. The best thing about is that all those who have a sweet tooth but cannot eat much sweet for fear of growing fat can have this dessert as much as they choose.
Moreover, jaggery controls gas and acidity and is very good for the stomach. In short, this Indian recipe makes a healthy and tasty meal for one and all.
Cooking time: 45 minutes
Ingredients
60 gms split Bengal pea
120 gms grated coconut
100 gms jaggery
5 gm cardamom powder
20 gm pure ghee
50 gm almond, pistachio and cashew nuts cut into small pieces.
Method
Wash the split Bengal pea properly and soak it overnight.
Add water to the grated coconut and blend it in a blender till the mixture turns milky. Strain the coconut milk and keep aside.
Boil the soaked Bengal peas in 125 ml of water for 30 minutes till they turn soft.
Add jaggery to the boiling Bengal pea and cook on low heat till the jaggery blends.
Add the coconut milk into the pea mix and keep cooking on low heat till the entire mix thickens.
Add two tsp of ghee to the mix and keep stirring. Once the kheer is ready, sprinkle cardamom powder to it and mix well.
When your kheer is ready, pour it into a flat dish and top it with the dry fruits. Serve chilled.
