High Protein Pongal
Also known as Pongal, Upma · Veg · Tiffin, Dal
You’ll need: Pressure Cooker
Good for: Pongal, Rainy Day
Cook along
3 steps, each one filmed
A short video for every step, so your hands never have to leave the pan.
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.
High protein
Ingredients
15 itemsToor Dal¼ cup
Chana Dal¼ cup
Moong Dal¼ cup
Masoor Dal¼ cup
Rice¼ cup
Ghee1 tsp
Water2 cup
Black Peppercorns1 tsp
Green Chilli, Slit2
Tofu, Finely Chopped200 grams
Asafoetida½ tsp
Salt1.25 tsp
Cumin½ tsp
Curry leaves2 sprigs
Ginger, Finely Chopped1 inch
Contains: milk, wheat, soya.
Nutrition
One serving, and the whole batch of 2. Worked out from the ingredients, so treat it as a close guide.
| Nutrient | Per serving | All 2 |
|---|---|---|
| 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
- 1
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.
Toor DalChana DalMoong DalMasoor DalRice
- 2
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.
WaterTofuSalt
- 3
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.
GheeBlack PeppercornsGreen ChilliAsafoetidaCuminCurry leavesGinger
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.
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