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Tasty Ghiya Kheer Recipe – Healthy Indian Dessert Guide
Looking for a delicious yet healthy Indian dessert? The Ghiya Kheer Recipe is a perfect blend of nutrition and taste, ideal for those who crave sweetness without guilt. Also known as Lauki Kheer, this recipe is especially popular during festivals, fasts, and as a light post-meal treat. Ghiya, or bottle gourd, is rich in fiber, low in calories, and has cooling properties—making this kheer both satisfying and beneficial for your body.
What is Ghiya Kheer?
Ghiya Kheer recipe is a traditional Indian sweet dish made by simmering grated bottle gourd (ghiya/lauki) in milk, flavored with cardamom, saffron, and garnished with nuts. It’s light, mildly sweet, and can be served warm or chilled. Unlike typical sugar-loaded desserts, Ghiya Kheer brings a subtle flavor and a creamy texture, making it a hit even among fitness lovers.
Ingredients You’ll Need
To make this healthy Ghiya Kheer Recipe, gather the following ingredients:
1 medium-sized ghiya (bottle gourd) – peeled and grated
1 litre full-fat milk
1/2 cup sugar (adjust to taste)
4–5 green cardamom pods (or 1 tsp cardamom powder)
10–12 chopped almonds & cashews
1 tbsp ghee (optional)
A few strands of saffron (optional)
1 tbsp raisins
Step-by-Step Ghiya Kheer Recipe
Step 1: Prepare the Bottle Gourd
Wash, peel, and grate the ghiya. Squeeze lightly to remove excess water. You can save this water to add back later if needed.
Step 2: Cook the Ghiya
In a heavy-bottomed pan, add 1 tbsp ghee and sauté the grated ghiya for 4–5 minutes on medium flame until the raw smell disappears.
Step 3: Add Milk
Pour in the milk and bring it to a boil. Reduce the flame and let it simmer for 15–20 minutes, stirring occasionally. This allows the milk to thicken and absorb the flavor of ghiya.
Step 4: Add Sweetness and Flavor
Add sugar, cardamom powder, saffron, and chopped dry fruits. Continue to simmer for another 5–10 minutes until the mixture reaches a creamy consistency.
Step 5: Garnish and Serve
Turn off the flame and garnish with more dry fruits. Serve hot or refrigerate for a couple of hours to enjoy it cold.
Nutritional Benefits of Ghiya Kheer
The Ghiya Kheer Recipe is not just a tasty treat but a powerhouse of nutrients:
Low in Calories – Perfect for weight-watchers
High in Fiber – Promotes digestion
Rich in Calcium and Protein – From milk
Antioxidants – From saffron, cardamom, and dry fruits
Cooling Properties – Ideal for hot summer days
This dessert fits well in a balanced diet and is especially great for children and elders alike.
Tips to Make the Best Ghiya Kheer
Always use fresh and tender ghiya for the best flavor.
Stir frequently to avoid milk from sticking to the bottom.
Adjust sugar depending on your preference or use jaggery for a healthier twist.
For a vegan version, substitute dairy milk with almond or coconut milk.
You can even add a dash of rose water or kewra essence for a royal aroma.
Final Thoughts
The Ghiya Kheer Recipe is a wholesome, easy-to-make dessert that offers a unique twist to the traditional Indian kheer. It’s light on the stomach, delightful to taste, and packed with health benefits. Whether you’re preparing for a festive occasion, fasting, or simply want a guilt-free indulgence, this recipe is worth a try. And if you’re planning a full meal, why not pair it with a savory delight like the Paneer Frankie Recipe? So, the next time you’re in the mood for something sweet yet healthy, don’t forget to try this Ghiya Kheer Recipe!
Yes, since ghiya is low in calories and high in fiber, this kheer makes a good dessert for those on a weight-loss journey.
Absolutely! You can use toned milk for a lighter version of the Ghiya Kheer Recipe, though the kheer might be slightly less creamy.
Yes, you can use jaggery, honey, or even dates as a natural sweetener to make it healthier.
You can store it in the refrigerator for 2–3 days. Serve it cold or slightly warm before eating.
Yes, the Ghiya Kheer Recipe is perfect for fasting days. Just use rock salt (sendha namak) if you’re adding any.
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