PUNJABI BESAN KI KHEER/HOW TO MAKE CHICKPEA FLOUR PUDDING

Kheer is usually a milk based pudding made by broken wheat, rice, rice powder, sabudana and vermicelli with sugar. It is normally flavored with saffron, cardamom powder and chopped nuts. The kheer can be made for any festival. I'm sharing one of my recipe of 'Besan ki Kheer' which is quite simple to make. This is made from chick pea’s flour and it is delicious. It's made with Punjabi black chickpeas flour but here I have used normal gram flour.

Besan kheer is a creamy and nutty flavored kheer with besan, ghee, milk and Jaggery as the main ingredients. The slow roasting of besan in ghee, as we do for besan ladoo, emits a nice nutty flavour and adds a nice flavour to the kheer.

A quick and easy kheer recipe which you can make during Navaratri, Diwali  and also serve for guests

INGREDIENTS:

• DRIED DATES-10-15(SOAKED IN  HOT MILK)
• JAGGERY-1/2 CUP
• MILK-3 CUPS
• BESAN-1/2 CUP
• GHEE-1/4 CUP
• NUTS-CHOPPED

PROCEDURE:

• Soak the Dried dates in hot milk so that it becomes soft and then make a paste of it in mixie.
• Take a pan and dry roast the Besan to bring the nutty flavour.You would come to know it is done when your whole house is filled with the aroma.
• In the same pan add the ghee and roast the besan now till it is golden brown.
• On another Burner bring the milk to a boil and add the Dates mixture to it , also add the crushed Jaggery to it. And let it simmer.
• Now transfer the milk to besan and keep stirring, till it reaches the Kheer consistency.
• Serve it with chopped nuts.
• Serve it hot!!!!

NUTRITIONAL FACTS

Nutrition Facts

Besan Kheer - (Indian Sweet)

1.        Servings:   

Calories	344	Sodium	36 mg
Total Fat	20 g	Potassium	0 mg
Saturated	0 g	Total Carbs	32 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	12 g
Trans	42 g	Protein	9 g
Cholesterol	2 mg
Vitamin A	15%	Calcium	1%
Vitamin C	10%	Iron	3%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Besan flour is naturally higher in protein than wheat-based flours. One-half cup contains 10 grams of protein, compared to 8 grams in whole-grain wheat flour and just 6 grams in white flour.
• One-half cup of besan flour has 201 micrograms of folate, compared to 26 micrograms in whole-wheat flour and 182 micrograms in enriched white flour. If you consumed an entire half-cup of besan flour, you’d get 50 percent of the recommended daily intake of folate.
• folate is especially important during periods of rapid growth. When taken before and during pregnancy, it helps prevent birth defects of the brain and spinal cord. The same portion of besan flour is a good source of thiamin and vitamin B-6. Thiamin converts food into energy, while vitamin B-6 is needed for the synthesis of red blood cells and the neurotransmitter serotonin that regulates appetite and mood.
• Besan flour doesn't contain gluten, so it makes a good substitute for wheat flour in gluten-free diets. Depending on the food you're making.

Please try and let me know..........