Ghia Ki Kheer With Chia Seeds / Low Fat Lauki Kheer is a healthy creamy pudding made with fresh ghia or lauki, low-fat milk and chia seeds. It is a gluten-free, diabetic-friendly and heart-friendly recipe.
This lauki kheer is best serve as an after-meal dessert or as a meal during fasting time. Lauki kheer is made without using any grains so, it is a good choice during fasts. It is mildly sweet in taste and low in calories.
Ghia/lauki kheer is easy to make recipe, that needs only a few ingredients. It is very nutritious and good for health. Serve this kheer hot or cold according to your taste. you can also prepare this for festival time or for fasts.
Other kheer and pudding recipes you would like to try
Chia Pudding With Mango/ Low Fat Dessert Recipe
Dry Fruit Tart with Paneer Filling / No-Bake Tart Recipe / Navratri Special
Carrot and rice kheer / Quick recipe with pressure cooker
Samak Rice Kheer | Vrat Kheer Made With Samak Rice
Main ingredients used in lauki or ghia kheer with chia seeds
Lauki/ghia/bottle gourd – this is the star ingredient of the recipe. Use only fresh and seedless lauki. If the lauki has a lot of moisture you can squeeze it a little bit. Do not squeeze completely.
Milk – We used toned milk for making this kheer to lower the calories. you can also use full fat if calories do not matter for you.
Chia seeds– rich in protein and fibre, a health-friendly food also gives a creamy texture.
Sugar– Here, I have used white sugar in a small quantity. You can increase or decrease the quantity according to your buds. Can also replace it with other healthier sweetners like jaggery powder, khandsari sugar, coconut sugar, date sugar etc.
Mixed nuts– Nuts provides a crunchy taste and increase the nutrition level.
Kishmish or raisins – To provide natural sweetness and increase the iron content in the recipe.
Cardamom powder(optional)– it makes it more flavourful.
Health benefits of lauki
Ghia/Lauki is also called bottle gourd, calabash or opo squash. It is a vine grown fruit mainly used in the preparation of vegetable curry, juice, soups, desserts and snacks.
- Rich in various vitamins and minerals, its juice is good for heart health and maintaining blood pressure in the normal range.
- Lauki is high in fibre, vitamins and minerals, low in calories, fat and cholesterol. It curbs your appetite and is very helpful in the weight loss process.
- Lauki gives a cooling effect that reduces the stress level in the body.
- Ghia is also used in improving digestive problems. As lauki is high in fibre and alkali in nature, it helps in reducing acidity in the body.
- Has a high amount of water content prevents dehydration during summers.
Step by step preparation of Ghia Ki Kheer With Chia Seeds / Low Fat Lauki Kheer
1. Wash, peel and grate lauki. Keep it aside. Now, in a pressure cooker add grated lauki and 1 cup of toned milk.
2. Pressure cook it up to 2 whistle. After the pressure is released, open the lid and check if the lauki is well cooked and become soft.
3. Add 1 and half more cup of milk and cook it on low flame till it become little thick in consistency.
4. Add soaked kishmish or raisins, chia seeds, and sugar in it. Cook it further on the low flame for about 2-3 minutes.
5. Finally, add roasted chopped nuts and cook it on high flame till the kheer become thick consistency. Do not forget to stir it. It will took around 2-3 minutes.
6. Switch off the flame and let it cool for sometime. You can serve it either warm or chilled, in both ways it taste delicious.
Serving suggestion
Lauki chia seeds kheer is a perfect meal during fasting time. It can be made occasionally to change the taste of the regular kheer. serve hot or cold as after meal dessert or make during festival time or on special occasions.
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Tips and tricks
- I used pressure cooker method for making lauki chia seeds kheer. It is quick and fast method and take very less time in preparing kheer. You can also make it in a open sauce pan but, In that case first cook the grated lauki till it become soft and then add milk. As lauki will not cook nicely after adding milk in it.
- Use fresh and seedless lauki for this recipe.
- Grate lauki with the biggest side of the grater.
- I have used white sugar but in a very little quantity because I want it to be mildly sweetened. You can increase the sweetness according to your taste. Also white sugar can be replaced with jaggery powder, coconut sugar, palm sugar or you can just add date paste to sweeten it.
- Cook the kheer on low flame with occasional stirring.
Recipe card
Ghia Ki Kheer With Chia Seeds / Low Fat Lauki Kheer
Ingredients
- 300 gm Lauki
- 600 ml milk
- 2 tbsp chia seeds
- 3 tbsp sugar
- 2 tbsp kishmish
- 2 tbsp mixed nuts chopped
- ½ tsp Cardamom powder optional
Instructions
- Wash, peel and grate lauki. Keep it aside.
- Now, in a pressure cooker add grated lauki and 1 cup of toned milk.
- Pressure cook it up to 2 whistle. Once the pressure is released, open the lid and check if the lauki is well cooked and become soft.
- Now, add 1 and half more cup of milk and cook it on low flame till it become little thick in consistency.
- Add soaked kishmish or raisins, chia seeds, and sugar in it. Cook further on the low flame for about 2-3 minutes.
- Finally add chopped nuts and cook it on high flame till the kheer become thick consistency. Do not forget to stir it. It will took around 2-3 minutes.
- Switch off the flame and let it cool for sometime. You can serve it either warm or chilled, in both ways it taste delicious.
Video
Notes
- I used pressure cooker method for making lauki chia seeds kheer. It is quick and fast method and take less time in preparing kheer.You can also make it in a open sauce pan but In that case first cook the grated lauki and then add milk. As lauki will not cook nicely after adding milk in it.
- Use fresh and seedless lauki for this recipe.
- Grate lauki with the biggest side of the grater.
- I have added white sugar in it in a very little quantity because I want it to be mildly sweetened.. You can increase the sweetness according to your taste. Also white sugar can be replaced with jaggery powder, coconut sugar, palm sugar or you can just add date paste to sweeten it.
- Cook the kheer on low flame with occasional stirring.
My latest video
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