Low Fat Sweet Pongal

Indulge in the comforting flavors of Low Fat Sweet Pongal, a healthier twist on the classic South Indian dessert. This recipe combines wholesome ingredients like nutrient-rich split yellow moong dal and aromatic jaggery, resulting in a naturally sweet, creamy dish with significantly reduced fat content. Lightly flavored with cardamom and garnished with golden cashews and plump raisins toasted in just a teaspoon of ghee, this festive favorite is perfect for guilt-free celebrations or as a quick treat. Made in under 40 minutes with options to add low-fat milk for extra creaminess, this easy, one-pot dish is as nourishing as it is delicious. Serve it warm and satisfy your sweet cravings without compromising on health!

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 0.5 cup Raw rice
• 0.25 cup Split yellow moong dal (mung bean)
• 0.5 cup Jaggery (grated or powdered)
• 0.25 cup Low-fat milk (optional for creaminess)
• 0.5 teaspoon Cardamom powder
• 2 tablespoons Cashews
• 1 tablespoon Raisins
• 1 teaspoon Ghee
• 2.5 cups Water
• 1 pinch Salt

Directions

Step 1

Wash the raw rice and moong dal together thoroughly in water until the water runs clear. Drain and set aside.

Step 2

In a pressure cooker or a deep heavy-bottomed pot, add the washed rice and moong dal mixture along with 2 cups of water and a pinch of salt. Pressure cook on medium heat for 3 whistles, or if using a pot, cook covered until the mixture is soft and mushy (around 20-25 minutes). Stir occasionally to prevent sticking.

Step 3

While the rice-dal mixture cooks, prepare the jaggery syrup. In a small saucepan, add the grated jaggery and 1/2 cup water. Heat on low flame until the jaggery dissolves completely. Strain the syrup to remove any impurities and set aside.

Step 4

Once the pressure is released or the pot is done cooking, open the lid and mash the cooked rice-dal mixture gently with a ladle for a creamy consistency.

Step 5

Place the mashed mixture back on low heat and pour in the prepared jaggery syrup. Stir well until the jaggery is fully incorporated into the mixture.

Step 6

If using low-fat milk, stir it in at this stage for added creaminess, and let the mixture cook on low heat for 2-3 minutes. Add cardamom powder and mix well.

Step 7

In a small pan, heat 1 teaspoon of ghee. Add cashews and fry them until golden brown. Remove and set aside. In the same pan, fry raisins until they puff up. Remove and set aside.

Step 8

Top the sweet pongal with the fried cashews and raisins. Stir everything gently to combine.

Step 9

Serve warm and enjoy this delicious low-fat version of Sweet Pongal!

Nutrition Facts

Serving size	(964.3g)

Amount per serving	% Daily Value*
Calories	1198.5

Total Fat 14.2g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 15.8mg	0%
Sodium 241.0mg	0%
Total Carbohydrate 246.5g	0%
Dietary Fiber 6.8g	0%
Total Sugars 137.9g
Protein 24.4g	0%

Vitamin D 30IU	0%
Calcium 321.3mg	0%
Iron 19.3mg	0%
Potassium 2352.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 10.5%

Protein: 8.1%

Carbs: 81.4%