Pheni with Milk
North Indian • All Foods
How to Make Pheni with Milk (Traditional & Healthy Version)
Pheni with Milk, a cherished North Indian vrat (fasting) dessert, is a delicate, crispy treat enjoyed especially during festive occasions like Karwa Chauth and Navratri. Originating from North India, this sweet dish features hand-crafted, thread-like whole wheat vermicelli (pheni) gently simmered or served with warm, fragrant milk. Its unique texture and mild sweetness bring comforting nostalgia to many Indian households. Traditionally, pheni is prepared during fasting days (vrat) as it is light, easily digestible, and quick to prepare, making it an ideal dessert after a day of fasting. The combination of soft, melt-in-the-mouth pheni with cardamom-infused milk creates a subtle, indulgent flavor profile that appeals to all age groups. Using whole wheat flour and low-fat milk, this modern, health-conscious adaptation keeps the calories in check while preserving the authentic taste and texture. This easy vrat dessert is a delightful way to celebrate Indian festivals while minding your calorie goals, and its gentle spices make it suitable even for those with sensitive palates. Whether served as a comforting breakfast, after puja, or enjoyed as a light dessert, Pheni with Milk remains a symbol of North Indian tradition and festivity.
Ingredients(for 2 medium pheni discs with 1 cup milk)
- 1 cup Whole wheat flour (atta)
- 2 tablespoons Fine semolina (suji/rava)
- 2 cups Low-fat milk (doodh)
- 2 tablespoons Powdered jaggery (gud, or use raw sugar)
- 1/2 teaspoon Cardamom powder (elaichi)
- 1 teaspoon Ghee (clarified butter, optional for richness) - optional
- 1 tablespoon Chopped almonds (badam, for garnish) - optional
- 1 tablespoon Chopped pistachios (pista, for garnish) - optional
- as needed Warm water (for kneading)
- 1/4 teaspoon Rose water (optional, for aroma) - optional
Instructions
- 1
In a large bowl, mix whole wheat flour and fine semolina. Gradually add warm water and knead into a smooth, soft dough. Cover and let it rest for 10 minutes.
10 minutes
Resting the dough helps gluten develop, making the pheni threads softer.
- 2
Divide dough into small lemon-sized balls. Roll each into a very thin disc using a rolling pin (belan) on a lightly floured surface.
5 minutes
Roll as thin as possible for crispy, delicate pheni.
- 3
Using a sharp knife or pizza cutter, slice the disc into very fine strips to mimic vermicelli. Gently gather and swirl strips into small discs (pheni).
3 minutes
Handle gently to retain the thread-like texture.
- 4
Heat a non-stick tawa or flat pan. Dry roast each pheni disc on low heat until lightly golden and crisp, flipping occasionally. Optionally, brush with a little ghee for added flavor.
8 minutes
Keep heat low to prevent burning and ensure even roasting.
Why This Dish is Healthy
By using whole wheat flour and low-fat milk, this recipe reduces refined carbs and saturated fats traditionally present in desserts. Jaggery offers antioxidants and minerals, while nuts supply healthy fats and micronutrients. This makes Pheni with Milk a smarter, healthier choice for dessert lovers, especially during fasting or festival days, without compromising on authentic North Indian flavor.
This Pheni with Milk recipe offers a balanced mix of complex carbs from whole wheat and semolina, protein from low-fat milk, and healthy fats in moderation. The use of jaggery instead of refined sugar increases mineral content (iron, potassium) and provides a lower glycemic index. Almonds and pistachios add vitamin E, magnesium, and plant protein. Each serving (250 kcal) contains 6g protein, 40g carbs, and just 8g fat, making it a nutritious choice for those monitoring their macros.
Pro Tips
- 💡Tip 1: Always rest the dough for soft yet crispy pheni threads.
- 💡Tip 2: Roll the dough as thin as possible for authentic texture.
- 💡Tip 3: Dry roast on low heat to avoid burning and ensure even crispness.
- 💡Tip 4: Garnish with fresh nuts just before serving for maximum crunch.
- 💡Tip 5: Use jaggery for a natural, earthy sweetness and low GI.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Store pheni and milk separately for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 6.0 g |
| Carbohydrates | 40.0 g |
| Total Fat | 8.0 g |
| Fiber | 1.0 g |
