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Wash and chop the palak
Wash and chop the palak leaves finely.
Oats Palakum Pongal
Oats Palakum Pongal has 304.3 calories per serving (1 Medium Cup) — that's 151.7 calories per 100g. It provides 12.7g protein, 41.2g carbs, and 9.9g fat. With a low glycemic index (GI: 30), this recipe is suitable for diabetes management, heart health, PCOS. The 8.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Oats Palakum Pongal in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories304.3 kcal
- Carbs41.2 g (164.6 kcal)
- Protein12.7 g (50.8 kcal)
- Fats9.9 g (88.9 kcal)
Nutrition Label
Oats Palakum Pongal
- Serving Size1 Medium Cup (200 g)
- Calories304.3 kcal
- Carbs41.2 g
- Fiber8.4 g
- Sugar0.9 g
- Protein12.7 g
- Fat9.9 g
- Saturated fat2.3 g
- Mono unsaturated fat3.7 g
- Poly unsaturated fat2.8 g
- Cholesterol3.2 mg
- Sodium259.8 mg
Nutrition per 100g
- Calories151.7 kcal
- Carbs20.5 g
- Fiber4.2 g
- Sugar0.4 g
- Protein6.3 g
- Fat4.9 g
- Cholesterol1.6 mg
- Sodium129.5 mg
1 serving = 200.6g
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Raw oats
150 Grams
Ghee clarified butter
1 Tea Spoon
Green gram dal
100 Grams
Spinach
50 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Cashew nut
15 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Roasting
Dry roast oats and moong dal in a hot kadai. This will bring a nice aroma to the Pongal.
3
Pressure cook dal
In a pressure cooker, add dal, water, whole green chilies and pressure cook for 3-4 whistles or until soft.
4
Mashing
Once pressure is released, remove the cooker lid and mash the mixture using a ladle.
5
Prepare the tempering
Heat ghee in a pan. Add cashews and fry till golden brown. Set these cashews aside In the same pan, add peppercorns and fry till it starts to sputter. Add cumin seeds and allow it to sputter Next, add turmeric, asafoetida, curry leaves pepper powder and give a good mix.Add chopped palak leaves,cook them well until soft. Add 2 cups of water to the pan. Add the necessary salt to the water. Bring it to boil
6
Add oats and dal
Add oats and cooked moong dal to the boiling water. Keep the flame in medium. Cover and cook till the oats are completely cooked.
7
Add cashews and ghee
Once the oats are completely cooked, add roasted cashews, coriander leaves and give a mix. Also, add ghee and grated ginger. Give a good mix
8
Serving
Serve the oats palak pongal hot with red chilli coconut chutney and mixed vegetable sambar or even spicy lemon pickle goes well with pongal.
Also Known As
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Oats Palakum Pongal | Oats pongal | Dalia palak pongal | Sooji palak pongal |
|---|---|---|---|---|
| Calories | 304.3 kcal | 349.1 kcal | 285.8 kcal | 283.3 kcal |
| Carbs | 41.2 g | 49.3 g | 41.7 g | 41.4 g |
| Protein | 12.7 g | 14.1 g | 11.8 g | 12 g |
| Fat | 9.9 g | 10.6 g | 8 g | 7.7 g |
| Fiber | 8.4 g | 9.3 g | 7.9 g | 8.2 g |
| Sugar | 0.9 g | 0.9 g | 0.9 g | 1.1 g |
| Sodium | 259.8 mg | 255.2 mg | 258.3 mg | 258.3 mg |
| Cholesterol | 3.2 mg | 3.2 mg | 3.2 mg | 3.2 mg |
Health Goals Suitability
Weight Loss
At 304.3 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 8.4g fiber further slows glucose absorption. The protein content (12.7g) helps prevent blood sugar spikes.
Muscle Gain
Contains 12.7g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (3.2mg) and low saturated fat (2.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (30) with 8.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~200.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~200.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~76.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Oats Palakum Pongal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (608.6-913 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Oats Palakum Pongal contains 304.3 kcal (12.7g protein, 41.2g carbs, 9.9g fat). That's 151.7 kcal per 100g. You can track exact portions in the Hint app.
At 304.3 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 8.4g fiber further slows glucose absorption. The protein content (12.7g) helps prevent blood sugar spikes. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oats Palakum Pongal has 12.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Oats Palakum Pongal at 304.3 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Oats Palakum Pongal already has good protein (12.7g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (30) with 8.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
