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Sooji palak pongal
  • Serving Size 1 Medium Cup (200 g)
  • Calories283.3 kcal
  • Carbs41.4 g (165.7 kcal)
  • Protein12.0 g (48.1 kcal)
  • Fats7.7 g (69.5 kcal)

Sooji palak pongal recipe

Sooji palak pongal is a tasty and healthy dish high in fiber, vitamin d and iron .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

Ingredients
Ghee clarified butter
1 Tea Spoon
Wheat semolina
150 Grams
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
Wash and chop the spinach
Wash and chop the palak leaves finely.
2
Roasting
Dry roast sooji 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 spinach 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 sooji and dal
Add sooji and cooked moong dal to the boiling water. Keep the flame in medium. Cover and cook till the sooji and moong dal are completely cooked.
7
Add cashews and ghee
Once the sooji is 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 sooji palak pongal hot with red chilli coconut chutney and mixed vegetable sambar or even spicy lemon pickle goes well with pongal.
Nutrition Label

Sooji palak pongal

  • Serving Size1 Medium Cup (200 g)
  • Calories283.3 kcal
  • Carbs41.4 g
  • Fiber8.2 g
  • Sugar1.1 g
  • Protein12.0 g
  • Fat7.7 g
  • Saturated fat2.0 g
  • Mono unsaturated fat3.0 g
  • Poly unsaturated fat2.1 g
  • Cholesterol3.2 mg
  • Sodium258.3 mg

Glycemic Index

33 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientSooji palak pongalRava pongalSemolina pongalSooji pongal
Calories283.3 kcal321.1 kcal370.3 kcal321.1 kcal
Carbs41.4 g49.7 g32.6 g49.7 g
Protein12 g13.2 g18.1 g13.2 g
Fat7.7 g7.7 g18.6 g7.7 g
Fiber8.2 g9.1 g38.1 g9.1 g
Sugar1.1 g1.3 g1.8 g1.3 g
Sodium258.3 mg253.2 mg1556.5 mg253.2 mg
Cholesterol3.2 mg3.2 mg3.2 mg3.2 mg

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