Sweet Pongal (Vrat)
South Indian • Vegetarian
How to Make Sweet Pongal (Vrat) (Traditional & Healthy Version)
Sweet Pongal, known as 'Sakkarai Pongal' in Tamil, is a beloved South Indian dessert that holds a special place in festive and vrat (fasting) cuisine. Originating from Tamil Nadu, this dish is traditionally prepared during the harvest festival of Pongal and other religious occasions, symbolizing prosperity and gratitude. Sweet Pongal is a delightful combination of rice, split yellow moong dal, jaggery, and a hint of cardamom, often enriched with ghee, cashews, and raisins. Its creamy, pudding-like texture and subtle sweetness make it a comforting treat for all ages. For vrat (fasting) days, Sweet Pongal is made without using regular rice or refined sugar, opting instead for vrat-friendly ingredients like millets or samak ke chawal (barnyard millet) and natural sweeteners such as jaggery. This approach not only aligns with dietary restrictions but also enhances the nutritional value of the dish. Sweet Pongal is a wholesome, vegetarian dessert perfect for those seeking a traditional Indian sweet with a health-conscious twist. The gentle aroma of cardamom and the richness of ghee make it a celebratory dish, ideal for both festive and everyday enjoyment.
Ingredients(for 1 small katori (bowl) per person)
- 1/2 cup Barnyard millet (samak ke chawal) (Vrat-friendly rice substitute)
- 2 tbsp Yellow moong dal (Washed and roasted)
- 1/3 cup Jaggery (Powdered or grated)
- 2 cups Water (For cooking)
- 1/4 cup Low-fat milk (Optional, can use almond milk for vegan) - optional
- 1 tbsp Ghee (Use less for lower calories)
- 6-8 Cashew nuts (Broken)
- 10 Raisins
- 1/2 tsp Cardamom powder (Elaichi)
- 1 pinch A pinch of edible camphor (Optional, for authentic flavor) - optional
Instructions
- 1
Wash and soak barnyard millet and moong dal together for 10 minutes. Drain well.
10 minutes
Soaking helps in quick and even cooking.
- 2
Heat a pressure cooker. Dry roast the moong dal for 2-3 minutes on low flame until aromatic.
3 minutes
Stir continuously to prevent burning.
- 3
Add soaked millet and water to the cooker. Pressure cook for 2 whistles or until soft.
10 minutes
Use slightly extra water for a creamy texture.
- 4
Once pressure releases, mash the cooked mixture lightly. Add milk (if using) and mix well.
2 minutes
Adding milk gives a richer, creamier consistency.
Why This Dish is Healthy
This Sweet Pongal recipe uses barnyard millet and moong dal, making it high in fiber, complex carbohydrates, and plant-based protein – ideal for sustained energy during fasting. Using jaggery as a natural sweetener avoids refined sugar, supporting better blood sugar control. Minimal ghee and the addition of nuts ensure healthy fats, while the absence of processed ingredients keeps the recipe clean and nourishing. It's a perfect dessert for weight management and overall wellness.
Sweet Pongal (Vrat) is a nutritious dessert, providing balanced macros: 5g protein, 45g carbs, and just 6g fat per serving. Barnyard millet is gluten-free, rich in fiber, and a good source of B vitamins, iron, and magnesium. Moong dal adds plant-based protein, while jaggery supplies iron and trace minerals. Limited ghee and nuts provide healthy fats and antioxidants, making this dish a wholesome choice for fasting and beyond.
Pro Tips
- 💡Tip 1: Mash the cooked millet and dal while hot for a creamy consistency.
- 💡Tip 2: Always add jaggery after cooking to prevent curdling if using milk.
- 💡Tip 3: Use freshly ground cardamom for the best aroma.
- 💡Tip 4: Adjust jaggery based on your sweetness preference.
- 💡Tip 5: For vegan version, use coconut oil or almond milk instead of ghee and regular milk.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 5.0 g |
| Carbohydrates | 45.0 g |
| Total Fat | 6.0 g |
| Fiber | 2.0 g |
