DS13 · Desserts · North-East India
Chak-Hao Kheer (Manipuri Black Rice)
Manipur's festive black-rice kheer: aromatic chak-hao simmered in milk until it turns a deep purple, scented with cardamom and bay leaf.
- Region
- Manipur
- Diet
- Strictly vegetarian, egg-free
- Cook
- 40 min
- Time, as written
- Soak 3 h · Cook 40 min
- Serves
- 3 (about 230 ml each)
- Difficulty
- Easy
- Status
- Adaptation — milk powder added; sugar reduced
- Good for
- Festive dessert, served warm or chilled
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Added sugar | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|---|
| As written | 250 | 11 g | 35 g | 8 g | 4 g | <1 g | 21 g | 8 g | 4.0 g |
Tier: Good source. Black-rice values use IFCT brown rice as a proxy (chak-hao has no IFCT entry). Values checked against IFCT 2017 on 15 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
Drain the rice and crush it lightly with your fingers or pulse once in a mixer, so it cooks creamy.
Simmer the rice with 200 ml water and the bay leaf, covered, for 15 minutes until mostly soft.
Add the milk (whisked with milk powder). Simmer uncovered on low for 20–25 minutes, stirring often, until the grains are tender and the kheer is thick and purple.
Add sugar and cardamom; cook 2 minutes. Remove the bay leaf.
Top with cashews. Serve warm or chilled.
Protein optimisation
- Where the protein comes from
- Milk supplies 6 g per serving, milk powder 2.5 g, black rice 1.5 g, cashews 0.5 g.
- Boost
- Increase milk powder to 40 g (+2.5 g protein, +25 kcal per serving).
Variations, serving and storage
- Regional
- Assamese black-rice payas with jaggery in place of sugar.
- Substitution
- If chak-hao is unavailable, use red matta or brown rice (different colour and flavour).
- Storage
- 2 days refrigerated; loosen with milk.
- Food safety
- Refrigerate within 2 hours.
- Meal prep
- Good.
Allergens
Milk, tree nuts (cashew)
Labels: Good source · Soy-free · Whey-free · Gluten-free