Sugar Free Carrot Pudding / Kheer In Instant Pot

Hello Foodies,
           Carrot Kheer/pudding is one of my easy to go, healthy, creamy and smooth classic

dessert. Addition of almonds and cashews gives it a nutty creamy texture, dates make it sweet and nutritious. Dates are a healthy substitute for white sugar in recipes because of their sweet taste, many nutrients, and fiber. Saffron adds a fragrant, warming aroma and vibrant color to the simmering pudding. This pudding is perfect for this festival season, it's appealing, creamy and addictive. To prepare this carrot kheer, you need fresh carrots which are the richest source of vitamin A(B carotene), dietary fibers and antioxidants, dates, nuts, and saffron. You can serve this dessert hot as a carrot pudding and chilled as a delicious smoothie. The best part of this creamy dessert is it's not heavy like other desserts, it's light and simple, it's not very sweet, it's just like you can't stop eating this as a kheer or smoothie.
          Carrots as raw fruits, juice or in cooked form, are a great choice for your health. Dates are incredibly versatile and make a delicious dessert or snack. Dates add it's sweetness to this dessert and nuts adds creaminess. So dates and nuts are definitely worth adding to your diet as they are both healthy and delicious. All the ingredients have incredible health benefits. So give it a try and enjoy it as a dessert or as a smoothie.  Let's start!


Preparation Time: 5 Minutes; Cooking Time:15 Minutes.
Each Serving of Carrot Pudding Contains 120 Calories.

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Ingredients :

  1. Carrot 4 small, peeled and cut into pieces (approx.160 g)
  2. Milk 3 Cups
  3. Dates 10 dates(seeds removed)
  4. Almonds ¼ cup(soaked in water overnight)
  5. Cashews ¼ cup(soaked in water overnight)
  6. Saffron few strands + warm milk 2 Tbsp

Instructions :

  1. To Cook Carrots, milk and nuts in Pressure Cooker/Instant Pot :
    1. In a pan add carrots, dates, almonds, cashews, half of the milk and saffron.
    2. Turn on Instant Pot and add 1 glass of water to
      the pot and place carrot milk mixture pan with trivet.
    3. Close the lid, place vent on sealing position and select manual mode(Hi) for 6 minutes.
    4. NPR for 5 minutes and release remaining pressure manually.
    5. Let it cool completely before blending.
  2. To Blend Carrot-milk
    mixture :
    1. In a grinder/blender/juicer add cooked carrot and nuts and blend to make a puree-like texture.
  3. To Prepare Carrot Kheer :
    1. Turn on Instant Pot and add 1 Tsp butter/ghee and add blended mixture.
    2. Add remaining milk, cover and cook for 2-3
      minutes or until it boils.
    3. Here, delicious and nutritious carrot kheer/pudding is ready to serve. Garnish with almonds and saffron. Enjoy!!!
  4. To Prepare Carrot Kheer in Indian Pressure Cooker:
    1. Add 1 glass of water into the cooker and place carrots and nuts pan with trivet into the
    2. Cooker(just like we do to prepare rice in Cooker).
    3. Close the lid with the whistle on and cook until 2-3 whistles.
    4. Let it cool completely and Blend the cooked mixture.
    5. Add blended mixture into the pan add remaining milk and cook for 2-3 minutes or until it boils.
    6. Garnish with sliced almonds and saffron and carrot kheer is ready to serve.

My Take:

  1. You may add more or less Milk to adjust pudding's consistency as you like(thick or thin).
  2. I have used PIP (pot in pot) method to cook carrots and nuts, but you can totally cook carrots and nuts in Instant Pot directly.
  3. If you are preparing this kheer in IP and if you have cooked any savory food before, then that can curdles the kheer or milk. So before cooking anything with milk, thoroughly wash the pot, lid and sealing ring.
  4. To double the recipe: you can double the ingredients, but the cooking time will remain the same.
  5. To prepare Vegan version: you may replace cow's milk by adding coconut milk, almond milk.

Dietary Comments:

It makes 6 servings. And based on a 2000 calorie diet.
Per serving contains 120 calories, along with Carbohydrates - 15.4 g, Fats - 6.3 g, Proteins - 5 g. 

Health Benefits of Carrot Pudding / Carrot Kheer:

  1. Per serving of carrot pudding (100g) contains 120 calories, along with 5 g of proteins, 2.3 g of dietary fibers, also is a good source of vitamins and minerals.
  2. Carrots are loaded with Vitamin A and are a very good source of fiber, Vitamin C and K.
  3. Boost Immunity: Carrots helps our body to fight off foreign viruses, bacteria. Vitamin A and Vitamin D stimulate the production and activity of white blood cells, which play a huge role in defending the body against diseases. Vitamin A also helps regulate the release of immune cells in the gut.
  4. Improves vision: Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.
  5. Detoxify Body: Vitamin A present in carrots helps the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fiber present in carrots helps clean out the colon and hasten waste movement.
  6. Milk adds some Calcium, protein and vitamin D to this recipe.
  7. Dates are a healthy substitute for white sugar in recipes because of their sweet taste, many nutrients, and fiber.
  8. Heart: Carrots helps to prevent heart disease. Carrots have not only beta-carotene but also alpha-carotene and lutein, which helps to lower risk of heart disease.
  9. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.
  10. Digestion: Carrots have significant amounts of dietary fiber and fiber adds bulk to stool, which helps it pass smoothly through the digestive tract, and it also stimulates peristaltic motion and the secretion of gastric juices.
  11. Carrots have Antiseptic properties and can be used as laxatives, vermicides and as a remedy for liver conditions.
  12. Skin: Carrot oil is good for dry skin because it makes the skin softer, smoother and firmer.
  13. Carrots as raw fruits, juice or in cooked form, are an excellent choice for your health.

Good Time To Eat :
             It is good to eat Carrot kheer or pudding as a dessert or for breakfast as a smoothie.

Eat Healthy, Stay Healthy!!!

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