Low Sodium Sweet Pongal
Experience the delightful flavors of South India with this Low Sodium Sweet Pongal, a healthier twist on the traditional dish perfect for festive celebrations or a wholesome dessert indulgence. Made with a blend of soft, creamy rice and split yellow moong dal, this recipe is sweetened naturally with jaggery and elevated by aromatic cardamom, nutmeg, and a touch of coconut milk for richness. Fried cashews and golden raisins in ghee lend a satisfying crunch and sweetness, while optional edible camphor adds an authentic, temple-style aroma. With no added salt and simple preparation steps, this low-sodium treat is a comforting choice for those seeking heart-healthy recipes. Serve warm for a cozy, flavorful experience the whole family will love.
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Recipe Information
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)
Instructions
Rinse the rice and split yellow mung dal thoroughly under cold water until the water runs clear. Drain the excess water.
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.
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.
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.
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.
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.
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.
Garnish the sweet pongal with the fried cashews and raisins, mixing some through the dish and leaving some on top for decoration.
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
Calories |
2054 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 20.7 g | 103% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 151 mg | 7% | |
| Total Carbohydrate | 416.6 g | 151% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 291.5 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 520 mg | 40% | |
| Iron | 29.4 mg | 163% | |
| Potassium | 3971 mg | 84% | |
*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.
