High Protein Sakarai Pongal
Elevate your traditional dessert experience with this High Protein Sakarai Pongal, a nutrient-packed twist on the beloved South Indian sweet. This recipe combines the comforting richness of moong dal, toor dal, and chana dal with the wholesome goodness of rice, making it a protein-loaded treat perfect for festive occasions or indulgent everyday meals. Sweetened with jaggery for a natural caramel-like flavor and infused with aromatic cardamom and saffron, every spoonful is a delight. Topped with golden-fried cashews, plump raisins, slivered almonds, and crunchy pumpkin seeds, this dish is not only packed with flavor but bursts with texture. Cooked in ghee for a glorious touch of richness, this nutritious dessert comes together in just under an hour and is best enjoyed warm. Whether you're looking for a healthier sweet option or a protein-rich dessert, this refined recipe is sure to impress!
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Recipe Information
Ingredients
- 0.5 cup Moong dal (split yellow gram)
- 0.25 cup Toor dal (pigeon peas)
- 0.25 cup Chana dal (split chickpeas)
- 0.5 cup Rice
- 1 cup Jaggery (grated)
- 0.25 cup Ghee
- 2 tablespoons Cashew nuts
- 2 tablespoons Raisins
- 0.5 teaspoon Cardamom powder
- 10 units Saffron strands
- 0.25 teaspoon Salt
- 4 cups Water
- 2 tablespoons Almonds (slivered)
- 1 tablespoon Pumpkin seeds
Instructions
Rinse the moong dal, toor dal, chana dal, and rice thoroughly under cold water until the water runs clear.
In a large pot, add the rinsed moong dal, toor dal, chana dal, rice, and the water. Bring it to a boil over medium heat.
Reduce the heat to low, cover, and simmer for about 25–30 minutes or until the dals and rice are fully cooked and soft.
In a separate small pot, add the grated jaggery with a 1/4 cup of water and melt it over medium heat, stirring occasionally until the jaggery is fully dissolved. Strain to remove any impurities.
Add the melted jaggery to the cooked dal and rice mixture, stir well, and allow it to cook together for about 5 minutes on low heat.
In another small pan, heat the ghee over medium heat. Add the cashew nuts and fry until golden brown, then remove from the pan.
In the same pan, add the raisins and fry for a few seconds until they swell up, then remove from the pan.
Add the cardamom powder, saffron strands, and a pinch of salt to the dal-rice-jaggery mixture and mix well.
Gently stir in the fried cashew nuts, raisins, almonds, and pumpkin seeds.
Cook everything together for another 5 minutes, stirring occasionally to prevent sticking.
Remove from heat and let it rest for a few minutes before serving warm.
Nutrition Facts
Calories |
2600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.7 g | 103% | |
| Saturated Fat | 39.6 g | 198% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 1044 mg | 45% | |
| Total Carbohydrate | 423.0 g | 154% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 268.2 g | ||
| Protein | 57.4 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 521 mg | 40% | |
| Iron | 42.6 mg | 237% | |
| Potassium | 5574 mg | 119% | |
*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.
