Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Dry tapioca pearls (sabudana) | 180 g | Sweet · Cooling |
 Whole cow milk | 1200 g | Sweet · Cooling |
 Saffron strands | 0.2 g | Pungent, Bitter · Heating |
 Rock sugar | 70 g | Sweet · Cooling |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
 Ghee | 8 g | Sweet · Cooling |
Step-by-Step Preparation
- Rinse or wipe the dry tapioca pearls (sabudana) as appropriate and coat it with the ghee in a heavy pan.
- Pour in the milk and bring it slowly to a simmer, stirring across the base of the pan.
- Cook gently until the dry tapioca pearls (sabudana) is fully tender and the milk lightly thickens.
- Add the rock sugar and saffron strands; simmer only until dissolved.
- Crush in the cardamom, rest for five minutes, and serve warm or at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian fasting-food kheer tradition)
Sabudana Kheer is a rich milk sweet intended as a small, freshly prepared portion. Vata: serve warm with the stated ghee. Pitta: use less sugar and favor cardamom or saffron. Kapha: take only a small portion and do not serve chilled.
USDA Nutrition Facts for Sabudana Kheer
| Nutrient | Per 100g | Per Serving (1 serving (243g)) |
|---|---|---|
| Energy (Calories) | 118 kcal | 287 kcal |
| Protein | 2.7 g | 6.6 g |
| Total Carbohydrates | 19.6 g | 47.7 g |
| Dietary Fiber | 0.1 g | 0.3 g |
| Total Sugars | 9.2 g | 22.3 g |
| Total Fat | 3.2 g | 7.8 g |
| Calcium | 104.1 mg | 253.2 mg |
| Iron | 0.21 mg | 0.52 mg |
| Magnesium | 10.3 mg | 25.0 mg |
| Phosphorus | 84.1 mg | 204.7 mg |
| Potassium | 126 mg | 307 mg |
| Sodium | 31 mg | 77 mg |
| Zinc | 0.37 mg | 0.90 mg |
| Copper | 0.00 mg | 0.01 mg |
| Manganese | 0.05 mg | 0.11 mg |
| Selenium | 1.7 µg | 4.1 µg |
| Vitamin C | 0.03 mg | 0.08 mg |
| Vitamin A (RAE) | 30.9 µg | 75.2 µg |
| Vitamin E | 0.06 mg | 0.14 mg |
| Vitamin K | 0.3 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.09 mg | 0.21 mg |
| Vitamin B6 | 0.05 mg | 0.13 mg |
| Folate (DFE) | 0.5 µg | 1.2 µg |
| Choline | 14.9 mg | 36.3 mg |
