Healthy Pumpkin Kheer Recipe – Delicious Vegan Dairy-Free Dessert

The healthy pumpkin kheer recipe is a delightful way to enjoy a traditional Indian dessert without the guilt. This vegan version uses coconut milk and natural sweeteners, making it both nutritious and delicious. The creamy texture and aromatic spices make it a perfect treat for any occasion. It’s easy to prepare and can be served warm or chilled. Indulge in this wholesome and flavorful dessert that everyone will love!

How To Make Vegan Healthy Pumpkin Kheer Recipe At Home? 

Pumpkin kheer is a delicious and nutritious Indian dessert, perfect for a vegan diet. This recipe uses coconut milk and natural sweeteners, making it a healthy and dairy-free alternative to the traditional version.

Instructions:

1. Firstly, if using fresh pumpkin, peel and chop the pumpkin into cubes. Steam or boil until soft, then blend to a smooth puree. Alternatively, use canned pumpkin puree.
2. Secondly, in a small bowl, mix the rice flour with a little water to make a smooth paste.
3. Thirdly, in a heavy-bottomed pan, heat the coconut milk over medium heat. Once it starts to simmer, add the rice flour paste, stirring continuously to avoid lumps. Cook for 5-7 minutes until the mixture thickens.
4. Stir in the jaggery or maple syrup until completely dissolved. Add the pumpkin puree and mix well. Cook for another 5 minutes, stirring occasionally.
5. Add the cardamom powder, saffron strands (if using), and coconut oil. Mix well and cook for another 2-3 minutes.
6. In a small pan, lightly toast the chopped nuts and raisins in a little coconut oil until golden. Add them to the kheer and mix well.
7. Finally, remove from heat and let the kheer cool slightly. Serve warm or chilled, as per your preference.

Enjoy your vegan pumpkin kheer, a sweet treat that’s as healthy as it is delicious!

Moreover, if you are thinking is pumpkin good for weight loss? Then yes it is, pumpkin is an excellent choice for weight loss due to its low calorie and high fiber content. Thus, helping you feel fuller for longer periods and aiding in weight management.

Nutritional Value Of Healthy Pumpkin Kheer

The nutritional value of healthy pumpkin kheer can vary based on the specific ingredients used. Below is an approximate nutritional breakdown for 100ml of this vegan pumpkin kheer.

Nutrient	Amount per 100ml
Calories	120 kcal
Carbohydrates	15g
Protein	2g
Fat	6g
Fiber	2g
Sugars	8g
Calcium	20mg
Iron	1mg
Vitamin A	2500 IU
Vitamin C	2mg

Moreover, according to NCBI research, “Pumpkin and Pumpkin Byproducts: Phytochemical Constitutes, Food Application and Health Benefits” explores the phytochemical constituents, food applications, and health benefits associated with pumpkin and its byproducts.

Benefits Of Healthy Pumpkin Kheer

Healthy pumpkin kheer offers numerous health benefits, making it a wonderful dessert choice for those looking to indulge without compromising their well-being. Furthermore, here are some pumpkin benefits of this nutritious treat:

1. Rich In Vitamins And Minerals: Pumpkin is a powerhouse of important vitamins and minerals, including Vitamin A, Vitamin C, and potassium. Vitamin A is crucial for good vision and immune function, while Vitamin C helps in boosting immunity and skin health. Also, potassium aids in maintaining proper muscle function and blood pressure levels.
   
2. High In Fiber: The pumpkin in Kheer provides a significant amount of dietary fiber, which is essential for good digestive health. Fiber helps regulate bowel movements, reducing the risk of constipation, and promoting a healthy gut microbiome. Thus, it also aids in controlling blood sugar levels and lowering cholesterol.
   
3. Antioxidant Properties: Pumpkins are rich in antioxidants like beta-carotene, which helps in fighting free radicals in the body. In addition, antioxidants reduce oxidative stress, lower the risk of chronic diseases, and support healthy aging. Consuming antioxidant-rich foods can also enhance skin health and improve overall vitality.
   
4. Low In Calories: This healthy version of pumpkin kheer uses natural sweeteners like jaggery or maple syrup and coconut milk, making it a low-calorie dessert option. It satisfies sweet cravings without adding excessive calories, making it suitable for weight management.
   
5. Vegan And Dairy-Free: Using coconut milk instead of dairy makes this kheer vegan and suitable for those with lactose intolerance or dairy allergies. Coconut milk adds a creamy texture and is rich in healthy fats that support heart health and provide sustained energy.
   
6. Boosts Immunity: The combination of pumpkin, coconut milk, and spices like cardamom and saffron enhances the kheer’s immune-boosting properties. These ingredients are known for their anti-inflammatory and antimicrobial benefits, helping to strengthen the body’s defense system.
   
7. Promotes Heart Health: The healthy fats in coconut milk, along with the potassium in pumpkin, contribute to cardiovascular health. These nutrients help in maintaining healthy blood pressure and cholesterol levels, reducing the risk of heart disease.

Moreover, according to NCBI research, pumpkin seed oil demonstrates beneficial effects as a topical hair growth-promoting agent in a mice model.

By incorporating healthy pumpkin kheer into your diet, you can enjoy a delicious dessert while reaping numerous health benefits.

Other Healthy Pumpkin Recipes 

1. Pumpkin Curry Recipe

Pumpkin curry is a flavorful and nutritious dish, perfect for a wholesome meal. This recipe combines tender pumpkin with aromatic spices for a delicious and satisfying curry.

Pumpkin Curry Recipe

2. Pumpkin Soup Recipe

Warm and comforting, pumpkin soup is a flavorful autumn classic that delights the senses with its creamy texture and rich, earthy taste. Perfect for cozy nights in or festive gatherings, this recipe is simple to make and sure to please even the pickiest of palates.

Delicious Weight Loss Pumpkin Soup Recipe For Winters

3. Pumpkin Spice Latte

Indulge in the cozy comfort of autumn with a Pumpkin Spice Latte, a seasonal favorite that combines rich espresso with warm spices and creamy pumpkin goodness. Sip on this iconic beverage to embrace the flavors of fall in every delightful sip.

Homemade Healthy Pumpkin Spice Latte Recipe

4. Pumpkin Paratha

Pumpkin paratha is a flavorful twist to the traditional Indian flatbread, packed with the goodness of pumpkin and aromatic spices. It’s a delicious and nutritious way to incorporate this seasonal vegetable into your meals!

Pumpkin Paratha for Weight Loss: 100Kcal Recipe [Full Video]

Frequently Asked Questions 

Is Pumpkin A Vegetable Or A Fruit? 

Pumpkin is technically a fruit because it develops from a flower and contains seeds, but it’s commonly referred to as a vegetable.

Are Pumpkin Seeds Edible? 

Yes, pumpkin seeds are edible and highly nutritious, rich in protein, healthy fats, fiber, vitamins, and minerals.

Can Pumpkin Aid In Weight Loss? 

Pumpkin is low in calories and high in fiber, promoting satiety and aiding weight loss when incorporated into a balanced diet.

How Can I Store Fresh Pumpkin?

 Store whole pumpkins in a cool, dry place for up to two months. Once cut, refrigerate unused portions and use within a week.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.