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Soaking
Wash the rice and moong dal with water 2-3 times until the water runs clear. Soak it in water for 20-30 minutes
- Serving Size 1 Small Cup (100 g)
- Calories201.0 kcal
- Carbs32.8 g (131.0 kcal)
- Protein4.5 g (17.9 kcal)
- Fats5.8 g (52.1 kcal)
Sweet pongal recipe
Sweet pongal is a good source of copper and manganese. HINT: Eat this dessert in moderation as it contains high sugar.
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Ghee clarified butter
2 Table Spoon
Milled raw rice
200 Grams
Green gram dal
50 Grams
Raisins dried golden
10 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Almond
10 Grams
Cashew nut
10 Grams
Pistachio nuts
10 Grams
Jaggery cane
80 Grams
Water
400 Milliliter
Instructions
1
2
Pressure cooking
In a pressure cooker take rice and moong dal, add water, and pressure cook for 4-5 whistles. Make sure the dal and rice are cooked completely.
3
For jaggery syrup
In a pan take jaggery and water, keep stirring till the jaggery melts completely. Now filter the jaggery water and keep it aside.
4
Frying
In a small kadai heat ghee and fry cashew, almonds, raisins and 1 clove.
5
Mixing
Now put the filtered jaggery syrup and stir well. Add cooked rice-dal mixture. Add water or more adjusting consistency as required. Simmer for 2 minutes or till jaggery combines well with the rice-dal mixture. Pour the fried nuts into sweet pongal, also add cardamom powder mix well.
6
Serving
Transfer it onto serving bowls and serve.
Nutrition Label
Sweet pongal
- Serving Size1 Small Cup (100 g)
- Calories201.0 kcal
- Carbs32.8 g
- Fiber1.8 g
- Sugar9.5 g
- Protein4.5 g
- Fat5.8 g
- Saturated fat2.6 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat0.7 g
- Cholesterol9.6 mg
- Sodium4.3 mg
Also Known As
Glycemic Index
63 Medium
Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.
How to flatten the spike
- Pair with a side salad for added fiber
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Sweet pongal | Dry fruits ladoo | Sookhe Meve ka ladoo | Ularndha Pazhangal Laddu |
|---|---|---|---|---|
| Calories | 201 kcal | 152.1 kcal | 152.1 kcal | 152.1 kcal |
| Carbs | 32.8 g | 10.4 g | 10.4 g | 10.4 g |
| Protein | 4.5 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 5.8 g | 11.1 g | 11.1 g | 11.1 g |
| Fiber | 1.8 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 9.5 g | 7.6 g | 7.6 g | 7.6 g |
| Sodium | 4.3 mg | 1.5 mg | 1.5 mg | 1.5 mg |
| Cholesterol | 9.6 mg | 12.7 mg | 12.7 mg | 12.7 mg |
