Healthy Recipies Series
Chak Hao Kheer – Assam & Manipur’s Royal Black Rice Pudding
Chak Hao Kheer is a traditional dessert from Manipur and Assam, made with black rice (chak hao in Manipuri). Black rice was once called “forbidden rice” and reserved only for royalty in ancient India and China due to its rarity and superior nutrition. In Assam and Manipur, it has been grown for centuries, celebrated for its nutty flavor, deep purple color, and medicinal properties. Today, it is often prepared during festivals, weddings, and special occasions, symbolizing prosperity and health.
Ingredients (Serves 4–5)
- Black rice (chak hao) – ½ cup
- Milk – 4 cups (can substitute with coconut milk or almond milk for vegan version)
- Water – 1 cup (for soaking/cooking)
- Jaggery (or sugar) – ½ cup (adjust to taste)
- Cardamom powder – ½ tsp
- Bay leaf – 1 (optional, for aroma)
- Ghee – 1 tsp (optional, enhances flavor)
- Nuts (cashews, almonds) – 2 tbsp, chopped
- Raisins – 1 tbsp
Method
- Wash black rice thoroughly and soak for at least 3–4 hours (overnight soaking preferred for softer texture).
- Drain and cook the rice in 1 cup water until partially tender (it will retain a chewy bite).
- Add milk and bay leaf, and simmer on low flame, stirring occasionally, until rice becomes soft and the milk reduces and thickens (about 30–40 minutes).
- Add jaggery/sugar, cardamom powder, and ghee. Stir well until combined.
- Garnish with roasted nuts and raisins.
- Serve warm or chilled – both versions are equally delicious.
Nutritional Value (per serving, ~150g)
- Calories – ~220–240 kcal
- Protein – 6–7 g
- Carbohydrates – 35–38 g
- Fiber – 3–4 g
- Fat – 7–8 g
- Rich in:
- Anthocyanins (powerful antioxidants that give the rice its deep purple color, good for heart & brain health)
- Iron & zinc (supports immunity)
- Calcium & magnesium (bone health)
- Vitamin B complex (energy metabolism)
Chak Hao Kheer is a nutrient-dense dessert rich in antioxidants, iron, and fiber, making it a wholesome sweet that supports immunity, digestion, and long-lasting energy.
