Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Lotus seeds, dry-roasted and crushed | 110 g | Sweet, Astringent · Cooling |
 Whole cow milk, warmed | 850 g | Sweet · Cooling |
 Rock sugar, finely crushed | 48 g | Sweet · Cooling |
 Saffron threads, soaked warm | 1 g | Pungent, Bitter · Heating |
 Green cardamom, freshly ground | 2 g | Sweet, Pungent · Cooling |
Step-by-Step Preparation
- Cover the saffron threads with at least three times their volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Crush the roasted lotus seeds into a mixture of coarse crumbs and small pieces. Work in 4 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Simmer them in the warmed milk until the crumbs thicken the liquid and the larger pieces soften. Maintain gentle medium heat for 12–14 minutes, stirring every 5 minutes, until the aroma is rounded and the stated texture is reached.
- Remove the kheer from fierce heat, dissolve the crushed rock sugar, and add the soaked saffron and cardamom. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Lotus Seed Saffron 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)
Lotus-seed crumbs give this festival kheer body without grain 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: serve a small warm portion with less sweetener.
USDA Nutrition Facts for Vrat Lotus Seed Saffron Kheer
| Nutrient | Per 100g | Per Serving (1 serving (252g)) |
|---|---|---|
| Energy (Calories) | 80 kcal | 203 kcal |
| Protein | 3.2 g | 8.2 g |
| Total Carbohydrates | 10.7 g | 27.1 g |
| Dietary Fiber | 0.06 g | 0.1 g |
| Total Sugars | 8.8 g | 22.2 g |
| Total Fat | 2.8 g | 7.0 g |
| Calcium | 109.1 mg | 275.8 mg |
| Iron | 0.14 mg | 0.36 mg |
| Magnesium | 16.9 mg | 42.7 mg |
| Phosphorus | 103.8 mg | 262.3 mg |
| Potassium | 170 mg | 430 mg |
| Sodium | 32 mg | 82 mg |
| Zinc | 0.40 mg | 1.01 mg |
| Copper | 0.01 mg | 0.03 mg |
| Manganese | 0.15 mg | 0.38 mg |
| Selenium | 1.6 µg | 4.1 µg |
| Vitamin C | 0.1 mg | 0.3 mg |
| Vitamin A (RAE) | 27.0 µg | 68.3 µg |
| Vitamin E | 0.04 mg | 0.11 mg |
| Vitamin K | 0.3 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.14 mg | 0.35 mg |
| Vitamin B6 | 0.07 mg | 0.18 mg |
| Folate (DFE) | 3.1 µg | 7.9 µg |
| Choline | 15.0 mg | 37.8 mg |
