Low Fat Traditional Bengali Payesh
Indulge in the creamy delight of Low Fat Traditional Bengali Payesh, a lighter take on the classic rice pudding recipe hailing from Bengal. Made with skim milk and Gobindobhog rice, this dish boasts the rich flavors of cardamom, bay leaf, and the natural sweetness of date palm jaggery, making it both aromatic and healthier. Slow-cooked to perfection, this payesh achieves a luscious, thick texture without the heft of heavy cream, while sliced almonds and plump raisins add delightful bursts of flavor and crunch. Ideal as a festive dessert or an everyday indulgence, this low-fat Bengali payesh is perfect for serving chilled or at room temperature, bringing a touch of tradition to your table with a healthier twist.
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Recipe Information
Ingredients
- 5 cups Skim milk
- 0.25 cup Gobindobhog rice (or small-grain rice)
- 2 Cardamom pods
- 1 Bay leaf
- 0.33 cup Date palm jaggery (or brown sugar as an alternative)
- 2 tablespoons Sugar
- 2 tablespoons Almonds (thinly sliced)
- 2 tablespoons Raisins
- 0.25 cup Water
Instructions
Rinse the Gobindobhog rice thoroughly under cold water until the water runs clear. Let it drain well.
In a heavy-bottomed pan, pour the skim milk and bring it to a simmer over medium heat. Stir occasionally to prevent the milk from sticking to the bottom.
Once the milk starts to simmer, add the bay leaf and lightly crushed cardamom pods for flavor.
Reduce the heat to low and add the drained rice to the milk. Stir gently to distribute the rice evenly.
Cook the rice in the milk over low heat for about 40-45 minutes, stirring frequently to ensure that the mixture does not stick to the bottom. The milk will reduce, thicken, and turn creamy as the rice cooks.
In the meantime, dissolve the date palm jaggery in 1/4 cup warm water. Strain the mixture to remove any impurities and set it aside.
Once the rice is fully cooked and the mixture has reached a pudding-like consistency, add the sugar and stir well. Cook for an additional 2 minutes.
Turn off the heat and let the payesh cool slightly for 4-5 minutes. Then, stir in the jaggery mixture. (Do not add the jaggery while the mixture is boiling, as it can cause the milk to curdle.)
Add the almonds and raisins, stirring gently to combine.
Remove the bay leaf and discard. Let the payesh cool to room temperature or refrigerate it before serving. Serve chilled or at room temperature, garnished with additional sliced almonds if desired.
Nutrition Facts
Calories |
1013 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 37 mg | 12% | |
| Sodium | 532 mg | 23% | |
| Total Carbohydrate | 192.8 g | 70% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 170.2 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 13.4 mcg | 67% | |
| Calcium | 1746 mg | 134% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 2484 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
