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Hawal ki kheer (vegan rice pudding with cardamom)

The history of Kheer dates back to ancient India, more than 2,000 years ago. It's believed to be one of the oldest desserts in the world, even mentioned in Ayurvedic texts for its comforting properties.
Today, vegan Hawal ki Kheer is a bridge between India's ancestral wisdom and today's mindful eating, keeping its status as the go-to dessert for celebrations and festivals.
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Prep Time 10 minutes
Cook Time 50 minutes
resting 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 people
Course: Plato Principal
Cuisine: India
Ingredients Equipment Method Notes

Ingredients
  

  • 50 g basmati rice
  • 1 teaspoon coconut oil
  • 1 l rice or almond milk, for more flavor
  • 100 g dates
  • ½ teaspoon ground cardamom
  • 1 handful of almonds and pistachios

Equipment

  • 1 pot
  • 1 knife for the dates
  • 1 cutting board for the dates
  • 1 wooden spoon

Method
 

  1. Rinse the rice and let it soak in water for 30 min — 2 h is even better.
  2. In a heavy-bottomed pot, melt the coconut oil and add the drained rice, stir for 1 min before pouring in the rice milk.
  3. Once it boils, lower the heat and reduce the milk for 30 min, stirring regularly to prevent it from sticking to the pot.
  4. Add the very finely diced dates to the mixture and reduce for 15 more minutes.
  5. Before serving, add the cardamom and mix. Garnish with the almonds and pistachios (unsalted).

Notes

Nutritional information (per 100g)

  • Calories: 140 kcal
  • Protein: 3 g
  • Total fat: 4 g
    • Saturated fat: 2.2 g
  • Carbohydrates: 22.5 g
    • Sugars: 11 g
  • Fiber: 0.5 g
  • Sodium: 35 mg

Chef's tips

  • Choosing the rice: Use long-grain Basmati rice for its unmatched aroma. Rinse it gently and let it soak for 30 minutes before cooking for a more tender texture.
  • Patience is key: Reduce the milk over low heat, stirring regularly. This slow caramelization of the milk's sugars is what gives Kheer its creamy consistency and rich flavor.
  • The aroma secret: Add freshly ground cardamom and saffron only at the end of cooking to preserve the full strength of their essential oils.

Nutritional benefits

  • Long-lasting energy: Rice provides complex carbohydrates that offer a stable energy source.
  • Rich in calcium: Thanks to the milk, this dessert supports bone health.
  • Antioxidants: Saffron and cardamom don't just add flavor — they have anti-inflammatory properties and aid digestion.

According to Traditional Chinese Medicine (TCM)

  • Tonic for the Spleen and Stomach: Rice is considered a neutral, sweet food that strengthens the vital energy (Qi) of the digestive system.
  • Moistens the Lungs: The milk and the creamy texture of Kheer help nourish "Yin" and moisten dryness, which is beneficial for the throat and lungs.
  • Cardamom's action: In TCM, cardamom helps transform the "dampness" (digestive heaviness) that milk can cause, making the dessert easier to digest and harmonizing the digestive system.