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Roasting
Dry roast sooji and moong dal in a hot kadai. This will bring a nice aroma to the pongal.

Pongal is a tasty and healthy dish. HINT: Sooji is a source of simple carbohydrates, hence overconsumption may lead to weight gain, increased triglycerides and increased blood sugar levels.
Cooking time: 15 minutes
Serves: 4 persons
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
| Nutrient | Rava pongal | Sooji palak pongal | Chammanthi Pongal | Finger millet pongal |
|---|---|---|---|---|
| Calories | 321.1 kcal | 283.3 kcal | 289.2 kcal | 297.7 kcal |
| Carbs | 49.7 g | 41.4 g | 41.2 g | 37.6 g |
| Protein | 13.2 g | 12 g | 9.7 g | 8.9 g |
| Fat | 7.7 g | 7.7 g | 9.5 g | 12.4 g |
| Fiber | 9.1 g | 8.2 g | 4.3 g | 8.4 g |
| Sugar | 1.3 g | 1.1 g | 0.8 g | 0.5 g |
| Sodium | 253.2 mg | 258.3 mg | 380.9 mg | 375.6 mg |
| Cholesterol | 3.2 mg | 3.2 mg | 9.7 mg | 9.5 mg |