Elegant Pumpkin Pumpkin Fereni (Persian Pumpkin Pudding) Recipe + Health Benefits

According to SAEDNEWS, If you are looking for a different and nutritious pumpkin-based dessert, pumpkin ferni (rice flour pudding) is a delicious and elegant dish with a smooth texture and rich taste. It is commonly served during autumn and winter as a nourishing snack or light meal for all age groups. This simple and affordable dessert is also considered a good option for children due to its vitamins and minerals.

Ingredients for Pumpkin Ferni

• Medium pumpkin: 1/2 piece

• Butter: 50 g

• Water: 1 cup

• Milk: 3 cups

• Sugar: 4 tablespoons

• Rice flour: 4 tablespoons

• Cardamom pods: 2

• Cinnamon stick: 1 piece

• Cinnamon powder, pistachios, and almonds: for decoration

Instructions

1. Peel the pumpkin and cut it into pieces.

2. Place it in a pot with 1–2 cups of water and cook over medium heat until soft and tender.

3. When most of the water has evaporated, turn off the heat.

4. Add butter to the cooked pumpkin and mash it thoroughly until it becomes a smooth puree. The butter enhances the flavor and richness of the dessert.

5. In a separate pot, mix milk, sugar, and rice flour together. Place over low heat and stir continuously until the sugar dissolves.

6. Add cardamom pods and the cinnamon stick to the mixture and stir until it thickens slightly.

7. Remove the cinnamon stick and cardamom pods.

8. Add the pumpkin puree to the mixture and stir well.

9. Mash again if needed to achieve a smooth and uniform texture.

10. Your pumpkin ferni is now ready. Pour it into serving bowls and decorate with cinnamon powder, pistachios, or almonds as desired.

Note

• The pumpkin can also be steamed instead of boiled for a richer flavor and better nutrient retention.

Health Benefits of Pumpkin Ferni for Children and Adults

Rich in Vitamin A: Pumpkin contains high levels of vitamin A, which supports eye health, skin health, and immune function.

High in antioxidants: It contains beta-carotene and other antioxidants that help protect the body against cellular damage and premature aging.

Good source of fiber: Pumpkin supports healthy digestion and may help reduce the risk of certain digestive disorders.

Contains Vitamin C: This helps strengthen the immune system and improves iron absorption from food.

Low in calories: Pumpkin is low in calories (about 40–45 kcal per 100 g), making it suitable for weight management.

Anti-inflammatory properties: Some studies suggest that pumpkin may help reduce chronic inflammation and its related health effects.