High Protein Pongal
- 25 min
- mild
- Serves 2
High protein pongal of toor, chana, moong and masoor dal roasted with rice, pressure-cooked and tempered in ghee. Mild, serves 2, 25 minutes, with video.
You’ll need: Pressure Cooker
Good for: Pongal, Rainy Day
Ingredients
Toor Dal¼ cup
Chana Dal¼ cup
Moong Dal¼ cup
Masoor Dal¼ cup
Rice¼ cup
Water2 cup
Tofu, Finely Chopped200 grams
Salt1¼ tsp
Ghee1 tsp
Ginger, Finely Chopped1 inch
Green Chilli, Slit2
Cumin½ tsp
Black Peppercorns1 tsp
Curry leaves2 sprigs
Asafoetida½ tsp
Contains: milk, wheat, soya.
Nutrition
Per 1 person, and for all 2 people. Worked out from the ingredients, so treat it as a close guide.
| Nutrient | Per 1 person | All 2 people |
|---|---|---|
| Energy | 624kcal | 1248kcal |
| Protein | 43g | 86g |
| Carbohydrate | 87g | 173g |
| Fat | 14g | 28g |
| Fibre | 17g | 35g |
| Sugar | 1.4g | 2.8g |
Cookd masalas for tofu
Method
In a pressure cooker add the dals and rice one by one and saute on a medium flame until golden brown and set aside. (around 2 minutes each) Add the roasted dals and rice to a mixing bowl. Pour water and wash it thoroughly.
In the same pressure cooker add the roasted and washed dals and rice, pour water and pressure cook on a medium flame for 5-6 whistles (around 15 mins). Once fully cooked, mash everything until mushy.
In a tadka pan pour ghee, add ginger, green chillies, cumin seeds, whole black pepper, curry leaves and asafoetida. Add it to the Pongal. Serve hot.
Before you start
- How long does High Protein Pongal take?
- 25 minutes from start to finish. That is 10 minutes of preparation and 15 minutes of cooking.
- How many people does High Protein Pongal serve?
- 2. The ingredient quantities on this page rescale if you are cooking for a different number.
- Is High Protein Pongal vegetarian?
- Yes. No meat, no fish and no egg.
- Is High Protein Pongal spicy?
- It is mild: 1 on our scale of 3. Chilli scales gently when you change the servings, so doubling the recipe does not double the heat.
- What do I need to make High Protein Pongal?
- 200 grams Tofu, ¼ cup Moong Dal, ¼ cup Rice, ¼ cup Toor Dal, ¼ cup Chana Dal, ¼ cup Masoor Dal, and a few more listed on this page.
- Do I need a pressure cooker for High Protein Pongal?
- Yes, this one is cooked under pressure.
- How many calories are in High Protein Pongal?
- About 624 a serving. The full nutrition table is on this page, per serving and for the whole batch.
Tips from other cooks
1 note- R
RajagopalMay 2025
thank you bro. came out well.
