Phirni
State: Punjab
Community: Punjabi
Introduction
Punjabi cuisine is known for its rich, buttery flavours along with the exotic vegetarian and non-vegetarian dishes. The dishes are prepared with varied traditional culinary styles, particularly the tandoori. Staple to the region are the dairy products ranging from ghee, butter, clarified butter, curd, paneer to an enormous variety of desserts such as Phirni, Kheer, Malpua, Barfi, Kulfi, besan ke Laddu, and Rabri.
Description of Recipe
The diversity of India is highly evident in food as well. India is known for its variety of sweets and desserts. Consider phirni for example. Phirni is a creamy, milk and rice-based dessert popular in most parts of the country. Phirni is served at every occasion and also can be relished after any meal.
Details of ingredients and their amounts
| Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
| Rice/Rice four | 2 tsp | 10 g | |
| Milk | 200 ml | ||
| Sugar | 1 ½ tsp | 22 g | |
| Ruh Kewra OR Kewra Essence | ¼ tsp or1 Drop | ||
| Almonds, Blanched | 2 pcs | 2 g | |
| Pistachio, Shredded | 2 small pcs | 2 g | |
| Saffron , strands | 2-3 strands |
Method of Preparation:
- Soak rice of good quality for about half an hour and then grind very fine with 1-2 T of cold water. (Rice flour may be used as a substitute). Strain the paste through a muslin cloth.
- Take 1-2 T of warm milk and put saffron strands to it. Allow it soak for 10 minutes.
- Mix the rice paste with the milk in a karahi. Add the saffron soaked milk. Cook on medium heat and stir till the mixture is of creamy constituency.
- Remove from the heat, add sugar and stir.
- Simmer till the sugar is fully dissolved, and then boil for 1 minute.
- Cool, add ruh kewra/essence and half of the shredded almonds and pistachio.
- Pour the mixture into the earthen pot. Chill
- Serve decorated with remaining shredded nuts.
Nutritive Value of the recipe
| Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
| Rice/Rice four | 10 g | 35.0 | 7.824 | 0.794 | 0.052 | 0.065 | 0.749 | ||
| Milk, whole, cow | 200 ml | 145 | 9.88 | 6.5 | 8.92 | 0.3 | 236 | 116.5 | |
| Sugar | 22 g | 88 | 22 | ||||||
| Almonds, Blanched | 2 pcs | 12.00 | 0.0608 | 0.3682 | 1.1698 | 0.0918 | 4.56 | 0.0148 | |
| Pistachio, Shredded | 2 pcs | 11.00 | 0.3164 | 0.467 | 0.8498 | 0.09 | 2.7 | 0.27 | |
| TOTAL | 291 | 40.1 | 8.13 | 10.99 | 0.55 | 244.009 | 116.77 | 0.0148 | |
| TOTAL PER SERVING | 291 | 40.1 | 8.13 | 10.99 | 0.55 | 244.009 | 116.77 | 0.0148 | |
| % CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 55.12% | 11.17% | 33.99% | ||||||
| % Daily Value on 2000 Kcal Diet |
Final Yield of Recipe
| Total Weight (in gms) | Total yield | Serving size |
| 130 | 130 g | 1 |
Nutrients present:
Calcium and ProteinSuitability of Recipe:
This dish provides significant amount pf protein and calcium. Intake of extra food is required for a nursing mother for secreting adequate quantity and quality of milk and to prevent any nutritional deficiencies. Calcium is one of the important nutrients to focus on during lactation. It is required for proper formation of bones and teeth of the offspring. It also aids in secretion of breast-milk rich in calcium and prevents osteoporosis in the mother.
Milk and nuts incorporated in the dish provides significant amount of protein and calcium. The combination of cereal(rice), milk and nuts provide adequate protein. Hence, this dish is highly suitable for nursing mother.
Name of the modified recipe
Oats-Bajra PhirniDetails of ingredients and their amounts
| Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
| Oats | 1 tsp | 5 g | |
| Bajra | 1 tsp | 10 g | |
| Milk (Toned) | 200 ml | ||
| Dates | 4 dry dates | 30 g | |
| Apple | 40 g | ||
| Green cardamom | 2-3 pieces for flavour | ||
| Almonds | 2 pieces | 2 g | |
| Walnuts | 2 halves | 4 g | |
| Saffron | 3-4 strands |
Method of Preparation:
- Roast the bajra flour and ground oats flour. Make a paste of it using 2-3 T of water. Strain the paste through a muslin cloth.
- Take 1-2 T of warm milk and put saffron strands to it. Allow it soak for 10 minutes.
- Mix the bajra and oats paste with the milk in a karahi. Add the saffron soaked milk. Cook on medium heat and stir till the mixture is of creamy constituency.
- Remove from the heat, add dates and green cardamom and stir.
- Simmer till the dates are fully dissolved, and then boil for 1 minute.
- Cool and add finely chopped apples, half of the shredded almonds and walnuts.
- Pour the mixture into the earthen pot. Chill
- Serve decorated with remaining shredded nuts and finely chopped apples.
Nutritive Value of the recipe
| Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
| Oats | 5 g | 19.0 | 3.14 | 0.68 | 0.38 | 0.04 | 0.25 | ||
| Bajra | 10 g | 35.0 | 6.178 | 1.096 | 0.543 | 0.642 | 2.735 | 0.35 | |
| Milk , whole, cow | 200 ml | 145 | 9.88 | 6.5 | 8.92 | 0.3 | 236 | 116.5 | |
| Dates | 30 g | 93.0 | 21.801 | 0.714 | 0.105 | 1.437 | 19.839 | 101.43 | 1.152 |
| Apple | 40 g | 25.0 | 5.244 | 0.116 | 0.256 | 0.104 | 5.472 | 0.12 | 1.428 |
| Almonds | 2 g | 12.0 | 0.0608 | 0.3682 | 1.1698 | 0.0918 | 4.56 | 0.0148 | |
| Walnuts | 4 g | 27 | 0.40 | 0.60 | 2.57 | 0.13 | 4.20 | 0.101 | 0.05 |
| Total | 356 | 46.70 | 10.074 | 13.94 | 2.75 | 273.05 | 218.501 | 2.64 | |
| TOTAL PER SERVING | 356 | 46.70 | 10.074 | 13.94 | 2.75 | 273.05 | 218.501 | 2.64 | |
| % CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 52.4% | 11.31% | 35.2% | ||||||
| % Daily Value on 2000 Kcal Diet |
Final Yield of Recipe
| Total Weight (in gms) | Total yield | Serving size |
| 120 g | 1 serving | 1 |
Nutrients present:
Protein, Calcium, Total carotenoids and IronSuitability of Recipe:
This dish provides significant amount pf protein, iron and calcium. Intake of extra food is required for a nursing mother for secreting adequate quantity and quality of milk and to prevent any nutritional deficiencies. Calcium is one of the important nutrients to focus on during lactation. It is required for proper formation of bones and teeth of the offspring. It also aids in secretion of breast-milk rich in calcium and prevents osteoporosis in the mother. Milk and nuts incorporated in the dish provides significant amount of protein and calcium. The combination of cereal and millets (bajra and oats), milk and nuts provide adequate protein. Dates included in the dish will enhance the total carotenoids value of the dessert. Apple has also been incorporated in the dish for enhancing the sweetness and fibre content of the dish. Hence, this dish is highly suitable for nursing mother.