High Protein Sakarai Pongal

Indulge in the wholesome and nourishing flavors of High Protein Sakarai Pongal, a healthy twist on the traditional South Indian dessert. Packed with the goodness of protein-rich moong dal, toor dal, chana dal, and a touch of sweet jaggery, this comforting dish combines the warm essence of cardamom, saffron, and ghee for a delightful aroma and taste. Enhanced with the crunch of cashews, almonds, and pumpkin seeds, along with plump raisins for a burst of sweetness, this festive recipe is as nutritious as it is delicious. Perfect as a guilt-free sweet treat or a wholesome breakfast, this high-protein Sakarai Pongal promises to satisfy your cravings while keeping you energized. Ready in under an hour, this dish is a must-try for celebrations or as a nourishing addition to your everyday menu!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Rinse the moong dal, toor dal, chana dal, and rice thoroughly under cold water until the water runs clear.

Step 2

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.

Step 3

Reduce the heat to low, cover, and simmer for about 25–30 minutes or until the dals and rice are fully cooked and soft.

Step 4

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.

Step 5

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.

Step 6

In another small pan, heat the ghee over medium heat. Add the cashew nuts and fry until golden brown, then remove from the pan.

Step 7

In the same pan, add the raisins and fry for a few seconds until they swell up, then remove from the pan.

Step 8

Add the cardamom powder, saffron strands, and a pinch of salt to the dal-rice-jaggery mixture and mix well.

Step 9

Gently stir in the fried cashew nuts, raisins, almonds, and pumpkin seeds.

Step 10

Cook everything together for another 5 minutes, stirring occasionally to prevent sticking.

Step 11

Remove from heat and let it rest for a few minutes before serving warm.

Nutrition Facts

Serving size	1617.1 grams (1617.1g)

Amount per serving	% Daily Value*
Calories	2600

Total Fat 80.70g	103%
Saturated Fat 39.60g	198%
Polyunsaturated Fat 1.80g
Cholesterol 160mg	53%
Sodium 1044mg	45%
Total Carbohydrate 423.00g	154%
Dietary Fiber 28.90g	103%
Total Sugars 268.20g
Protein 57.40g	115%

Vitamin D 0IU	0%
Calcium 521mg	40%
Iron 43mg	237%
Potassium 5574mg	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.

Source of Calories

Fat: 27.4%

Protein: 8.7%

Carbs: 63.9%