Low Fat Sweet Pongal
Indulge in a healthier twist on a traditional South Indian delicacy with this Low Fat Sweet Pongal recipe—a perfect blend of creamy textures and rich, natural sweetness. Made with wholesome ingredients like raw rice, yellow moong dal, and jaggery, this guilt-free dessert retains the authentic flavors of Pongal while cutting down on fat. Aromatic cardamom, golden cashews, and puffed raisins add an irresistible touch, while a hint of low-fat milk enhances its velvety consistency. Ready in just 40 minutes, this comforting dish is ideal for festive celebrations or any day you crave a little sweetness. Enjoy warm and savor the wholesome goodness! Keywords: low-fat sweet pongal recipe, South Indian dessert, healthy jaggery pudding, easy festive sweet, quick Indian dessert.
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Recipe Information
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
Instructions
Wash the raw rice and moong dal together thoroughly in water until the water runs clear. Drain and set aside.
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.
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.
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.
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.
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.
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.
Top the sweet pongal with the fried cashews and raisins. Stir everything gently to combine.
Serve warm and enjoy this delicious low-fat version of Sweet Pongal!
Nutrition Facts
Calories |
1198 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 241 mg | 10% | |
| Total Carbohydrate | 246.5 g | 90% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 137.9 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 321 mg | 25% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 2353 mg | 50% | |
*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.
