Low Sodium Sweet Pongal
Celebrate the comforting flavors of South Indian cuisine with this Low Sodium Sweet Pongal, a healthier twist on the traditional festive favorite. Made with wholesome raw rice, split yellow mung dal, and the natural sweetness of jaggery, this dish is rich without relying on added salt. Aromatic spices like cardamom and nutmeg enhance its warm, spiced profile, while creamy coconut milk adds a luscious texture. Toasted cashews and golden raisins fried in ghee (or a vegan substitute) lend a delightful crunch and sweetness to every bite. Perfect for festivals, special occasions, or a cozy dessert, this low sodium alternative is a flavorful indulgence that doesn’t compromise on tradition. Ideal for anyone seeking a heart-healthy option with all the authentic charm of Sweet Pongal!
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Ingredients
- 0.5 cup Raw rice
- 0.25 cup Split yellow mung dal (moong dal)
- 0.75 cup Jaggery (grated or powdered)
- 4 cups Water
- 0.25 cup Unsweetened coconut milk
- 4 pods Cardamom pods (crushed or powdered)
- 10 pieces Cashews
- 10 pieces Golden raisins
- 2 tablespoons Ghee (clarified butter, or use vegan substitute for vegan option)
- 0.125 teaspoon Ground nutmeg
- 1 pinch Edible camphor (optional)
Directions
Step 1
Rinse the rice and split yellow mung dal thoroughly under cold water until the water runs clear. Drain the excess water.
Step 2
In a heavy-bottomed pot or pressure cooker, combine the rinsed rice and mung dal with 3 cups of water. Cook until the mixture is soft and mushy. If using a pressure cooker, cook for 2-3 whistles. For a pot, it may take about 20-25 minutes.
Step 3
While the rice and dal cook, dissolve the jaggery in 1 cup of water in another saucepan over medium heat. Stir until the jaggery is fully melted. Strain the liquid to remove any impurities and set aside.
Step 4
Once the rice and dal are cooked, mash them lightly with the back of a spoon to create a creamy texture. Lower the heat to medium.
Step 5
Add the jaggery syrup to the cooked rice and dal mixture. Stir well to combine. Let it simmer for 5-7 minutes, ensuring it doesn't stick to the bottom.
Step 6
Stir in the coconut milk, crushed cardamom, and ground nutmeg. Mix gently and let the pongal simmer for another 5 minutes until the flavors meld together. If using edible camphor, add it now for a traditional touch.
Step 7
In a small pan, heat ghee or a vegan substitute over medium heat. Add cashews and fry until golden brown. Remove and set aside. In the same pan, fry the raisins until they puff up. Turn off the heat.
Step 8
Garnish the sweet pongal with the fried cashews and raisins, mixing some through the dish and leaving some on top for decoration.
Step 9
Serve the Low Sodium Sweet Pongal warm in bowls. It can be enjoyed as a dessert or as part of a festive meal.
Nutrition Facts
| Serving size | (1539.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2053.8 |
| Total Fat 38.6g | 0% |
| Saturated Fat 20.7g | 0% |
| Polyunsaturated Fat 1.2g | |
| Cholesterol 72.7mg | 0% |
| Sodium 151.2mg | 0% |
| Total Carbohydrate 416.6g | 0% |
| Dietary Fiber 15.9g | 0% |
| Total Sugars 291.5g | |
| Protein 27.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 520.3mg | 0% |
| Iron 29.4mg | 0% |
| Potassium 3971.1mg | 0% |
Source of Calories