Rice Pudding
the Sudanese version of rice pudding, often called Ruz bi Laban or sometimes associated with Muhallabiyah-style preparations, has its own distinct soul and texture.
In Sudan, this dish is often prepared to be very creamy and is frequently served during Ramadan or as a welcoming treat for guests. For your heart health, we will keep the authentic flavors but ensure the fats and sugars are balanced.
Sudanese-Style Rice Pudding (Heart-Healthy)
1. The Ingredients
| Component | Heart-Healthy Selection |
| The Rice | ½ cup short-grain rice, washed and soaked for 15 minutes. |
| The Liquid | 4 cups skim milk (or a mix of water and low-fat milk powder for a traditional Sudanese richness). |
| Sweetener | 2 tbsp honey or a low-calorie sweetener. |
| The Flavor | 2-3 pods of Cardamom (crushed) or a splash of Rose Water. |
| Garnish | A dusting of ground cinnamon and, if allowed, a few crushed raw almonds (good for heart fats). |
2. The Preparation
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Infuse the Milk: In a large pot, bring the milk and the crushed cardamom pods to a very gentle simmer. Cardamom is a staple in Sudanese sweets and is great for digestion.
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Slow Cook the Rice: Add the soaked rice to the milk. Turn the heat to low and cook slowly, stirring often. The goal is for the rice to almost “melt” into the milk, creating a thick, natural creaminess without needing heavy cream.
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Sweeten Gently: Once the rice is very soft and the mixture has thickened (usually 25–30 minutes), stir in your honey or sweetener.
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Cool and Set: Remove the cardamom pods. Pour the pudding into small individual bowls as seen in your photo.
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The Garnish: Sprinkle generously with cinnamon. The cinnamon sticks shown in the image add a beautiful woody aroma as the pudding cools.
