Kulfi (Malai)
North Indian • All Foods
How to Make Malai Kulfi (Traditional & Healthy Version)
Malai Kulfi is a beloved frozen dessert from North India, renowned for its rich, creamy texture and delicate flavor. Often considered the Indian answer to ice cream, kulfi is traditionally made by slow-cooking milk until it thickens, then infusing it with aromatic spices and nuts before freezing in special molds. Originating from the royal kitchens of the Mughal era, malai kulfi is a staple at Indian weddings, festivals, and summer celebrations, symbolizing indulgence and nostalgia. Unlike commercial ice creams, authentic malai kulfi is naturally dense and melts slowly, offering a luscious experience with every bite. Its classic flavor profile centers around the creamy goodness of reduced milk (malai), with subtle hints of cardamom and saffron for a delightful aroma. This healthy kulfi recipe preserves the traditional taste while being mindful of calories and fat, making it a guilt-free treat for families and health-conscious individuals alike. Savoring a homemade kulfi on a hot afternoon is a cherished ritual across North Indian households, blending cultural heritage with pure enjoyment.
Ingredients(for 1 kulfi stick (about 100 ml))
- 2 cups Low-fat milk (doodh)
- 2 tablespoons Condensed milk (unsweetened) (for creaminess, use low sugar variety)
- 2 teaspoons Stevia or coconut sugar (or adjust to taste, natural sweetener)
- 2 tablespoons Milk powder (for extra richness)
- 1/4 teaspoon Green cardamom powder (elaichi)
- 8-10 strands Saffron strands (kesar, soaked in 1 tsp warm milk) - optional
- 1 tablespoon Chopped pistachios (pista, unsalted)
- 1 tablespoon Chopped almonds (badam, blanched)
- 1/2 teaspoon Rose water (gives aroma, optional) - optional
Instructions
- 1
Add low-fat milk to a heavy-bottomed pan and bring to a gentle boil over medium heat. Stir occasionally.
5 minutes
Use a thick pan to avoid milk sticking or burning.
- 2
Lower the heat and simmer the milk, stirring frequently. Scrape the sides to collect the malai (cream) into the milk.
7 minutes
Constant stirring prevents scorching and helps develop a creamy texture.
- 3
Add milk powder and condensed milk. Mix well to avoid lumps. Continue simmering until the mixture reduces to about half.
3 minutes
Milk powder boosts the richness without adding excess fat.
- 4
Add stevia or coconut sugar. Stir until dissolved. Add cardamom powder, saffron milk, and rose water (if using). Mix gently.
2 minutes
Add sweetener gradually and taste to adjust sweetness.
Why This Dish is Healthy
This malai kulfi recipe is a healthy choice as it uses low-fat dairy, natural sweeteners like stevia or coconut sugar, and includes nutrient-dense nuts. By skipping cream and reducing added sugar, you can enjoy a traditional Indian dessert with fewer calories and saturated fats. Perfect for calorie-conscious individuals seeking a sweet treat without compromising on authentic taste.
Malai kulfi made with low-fat milk and reduced sugar is a protein-rich dessert that provides calcium, essential amino acids, and healthy fats from nuts. Almonds and pistachios add vitamin E, magnesium, and antioxidants. This recipe avoids heavy cream and processed sugars, making it lighter while still satisfying sweet cravings. Saffron and cardamom not only enhance flavor but also offer anti-inflammatory properties.
Pro Tips
- 💡Tip 1: Use full-fat milk for a creamier texture if calories are not a concern.
- 💡Tip 2: Always stir milk regularly to avoid burning.
- 💡Tip 3: Soak saffron in warm milk for deeper color and aroma.
- 💡Tip 4: Use silicone molds for easy unmolding.
- 💡Tip 5: Garnish with edible silver leaf (varq) for festive occasions.
Storage & Serving
Keeps for up to 2 days in the freezer. Serve immediately after unmolding for best texture.
Best served: Afternoon snack or post-lunch dessert
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 22.0 g |
| Total Fat | 11.0 g |
| Fiber | 0.2 g |
| Sugars | 19.0 g |
| Iron | 0.2 mg |
| Calcium | 160.0 mg |
