Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tapioca pearls, rinsed and soaked | 110 g | Sweet · Cooling |
 Whole cow milk, warmed | 850 g | Sweet · Cooling |
 Rock sugar, finely crushed | 55 g | Sweet · Cooling |
 Green cardamom, freshly ground | 2 g | Sweet, Pungent · Cooling |
 Pistachios, thinly sliced | 25 g | Sweet, Astringent · Heating |
Step-by-Step Preparation
- Rinse the tapioca pearls in three changes of cool water, drain, and add 110 ml fresh water; soak for 4–6 hours, then tip them into a sieve for 5 minutes so the grains separate cleanly.
- Simmer the soaked pearls in part of the warmed milk until their centers become clear. Maintain steady low heat for 6–8 minutes, stirring every 3 minutes, until every pearl is translucent with no opaque pin at its center.
- Pour in the remaining milk gradually and stir often as the kheer thickens around the translucent pearls. Keep the pan over moderate heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Remove the pot from direct heat, dissolve the crushed rock sugar, and finish with cardamom and sliced pistachios. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Cardamom Sabudana Kheer 7 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
This festival kheer is cooling and rich, so a small warm portion is sufficient Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: take only a few spoonfuls and reduce both sweetener and nuts.
USDA Nutrition Facts for Vrat Cardamom Sabudana Kheer
| Nutrient | Per 100g | Per Serving (1 serving (260g)) |
|---|---|---|
| Energy (Calories) | 122 kcal | 318 kcal |
| Protein | 3.2 g | 8.3 g |
| Total Carbohydrates | 19.2 g | 50.0 g |
| Dietary Fiber | 0.4 g | 1.0 g |
| Total Sugars | 9.7 g | 25.3 g |
| Total Fat | 3.7 g | 9.7 g |
| Calcium | 105.8 mg | 275.5 mg |
| Iron | 0.29 mg | 0.76 mg |
| Magnesium | 13.2 mg | 34.5 mg |
| Phosphorus | 95.2 mg | 248.1 mg |
| Potassium | 150 mg | 392 mg |
| Sodium | 31 mg | 81 mg |
| Zinc | 0.42 mg | 1.10 mg |
| Copper | 0.04 mg | 0.09 mg |
| Manganese | 0.09 mg | 0.25 mg |
| Selenium | 1.8 µg | 4.8 µg |
| Vitamin C | 0.2 mg | 0.5 mg |
| Vitamin A (RAE) | 26.7 µg | 69.6 µg |
| Vitamin E | 0.66 mg | 1.72 mg |
| Vitamin K | 0.2 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.12 mg | 0.31 mg |
| Vitamin B6 | 0.09 mg | 0.24 mg |
| Folate (DFE) | 1.6 µg | 4.3 µg |
| Choline | 14.6 mg | 38.2 mg |
