The Makar Sankranti is upon us, celebrated with great enthusiasm across India, marks the harvest season and is deeply rooted in rituals and culinary delights. And amidst the Kai Po Che spirit, many of us face the challenge of preserving the authenticity of traditional Makar Sankranti recipes while ensuring they are wholesome and nourishing.
But with so many choices, choosing the right flavorful and healthy Makar Sankranti dishes can be overwhelming. How can we ensure our festive spread is a treat for the taste buds plus nourishes our bodies? What traditional recipes and sweets can we include that are delicious and nutritious? Knowing the right Makar Sankranti special recipes for festive treats brings joy to festivities without compromising wellness.
This blog combines seven traditional Makar Sankranti recipes and 10 delightful sweets, each with unique flavours and nutritional benefits. So, read on to keep eating guilt-free and festive with healthy recipes!
Table Of Contents
1 What Is The Traditional Food On Makar Sankranti? 7 Makar Sankranti Recipes
2. Which Sweet Is Made On Makar Sankranti? 10 Popular Sweets
3. The Final Say
4. FAQs
5. References
What Is The Traditional Food On Makar Sankranti? 7 Makar Sankranti Recipes
Makar Sankranti, the harvest festival celebrated across India, is a time for joy, togetherness, and, of course, indulging in delicious food. The traditional Makar Sankranti recipes bring festive flavours to your table and offer balanced nutrition, making your celebration healthy and satisfying. So, let's explore some of the most popular and traditional Makar Sankranti recipes enjoyed during this festive occasion.
1. Bajra & Urad Dal Khichdi
This khichdi is a nutritious, hearty dish that’s perfect for Makar Sankranti. Bajra, rich in dietary fibre, iron, magnesium, and antioxidants, aids digestion and supports heart health. This wholesome recipe for dal khichdi also offers protein and calcium, strengthening muscles and bones. Combining these two ingredients provides long-lasting energy and is especially beneficial during winter for its warming properties.
Ingredients:
- Bajra (pearl millet) - 1 cup
- Urad dal (split black gram) - ½ cup
- Ginger (grated) - 1 tsp
- Green chilies (slit) - 2
- Cumin seeds - 1 tsp
- Ghee - 1 tbsp
- Turmeric powder - ½ tsp
- Water - 4 cups
- Salt - to taste
- Fresh coriander leaves (chopped) - 2 tbsp
Steps To Make These Makar Sankranti Recipes:
1. Soak bajra and urad dal separately for 4-5 hours to soften them and enhance digestibility.
2. Heat ghee in a pressure cooker. Add cumin seeds, ginger, and green chillies. Sauté until aromatic.
3. Add turmeric powder, followed by soaked bajra and urad dal. Stir well for 2-3 minutes.
4. Add water and salt. Close the lid and pressure cook for nearly 4-5 whistles or until the ingredients are soft.
5. Let the pressure release naturally. Open the cooker and mix the khichdi well.
6. Garnish with fresh coriander and carefully serve hot with curd or pickle.
2. Gur Wale Chawal
This jaggery rice is a delicious festive recipe that offers several health benefits. Jaggery is rich in iron, potassium, and magnesium, which boosts immunity and improves blood circulation. Paired with rice, a good source of carbohydrates, this dish provides quick energy and is ideal for celebrating the festival with a sweet, nutritious treat.
Ingredients:
- Basmati rice - 1 cup
- Jaggery (grated) - ¾ cup
- Water - 1 cup
- Cardamom powder - ½ tsp
- Ghee - 1 tbsp
- Dry fruits (almonds, cashews, raisins) - 2 tbsp
Steps To Make These Makar Sankranti Recipes:
1. Wash and soak the rice for nearly 20 minutes. Cook it until tender and drain any excess water.
2. In a pan, heat healthy ghee and roast the dry fruits until golden brown. Remove and set aside.
3. In the same pan, add water and bring it to a boil. Add grated jaggery and carefully stir until it dissolves completely.
4. Strain the jaggery syrup to remove impurities. Return it to the pan and simmer for 2-3 minutes.
5. Mix the cooked rice gently to coat the grains with the jaggery syrup.
6. Sprinkle cardamom powder and the roasted dry fruits. Cook on low heat for 5 minutes. Serve warm.
3. Puran Poli
This protein-rich flatbread is one of the healthy Indian snacks that combines chana dal with jaggery, offering perfect sweetness and nutrition. Chana dal is high in protein plus fibre, which aid digestion and keep you full. Jaggery adds natural sweetness while boosting iron levels and energy.
Ingredients:
- Whole wheat flour - 2 cups
- Chana dal (split Bengal gram) - 1 cup
- Jaggery (grated) - ¾ cup
- Cardamom powder - ½ tsp
- Nutmeg powder - a pinch
- Ghee - 2 tbsp
Steps To Make These Makar Sankranti Recipes:
1. Soak chana dal for merely 30 minutes and cook until soft. Mash into a smooth paste.
2. In a pan, cook the dal with jaggery, cardamom, and nutmeg powder until thick. Let it cool.
3. Knead the flour with water and 1 tsp ghee to form a soft dough. Rest for 20 minutes.
4. Divide the dough plus filling into equal portions. Roll out a dough ball, place the filling, and seal it.
5. Roll it into a thin flatbread and cook with ghee until golden. Serve it warm.
4. Undhiyu
This is a Gujarati winter speciality that offers seasonal vegetables and aromatic spices. It is high in vitamins, antioxidants, and fibre, supporting digestion and immunity. Peanuts and sesame seeds add healthy fats, making it a nutrient-dense dish.
Ingredients:
- Surti papdi (flat beans) - 1 cup
- Baby potatoes - ½ cup
- Sweet potatoes (cubed) - ½ cup
- Raw banana (cubed) - ½ cup
- Fresh coconut (grated) - ½ cup
- Peanuts - 2 tbsp
- Fresh coriander - ½ cup
- Green chilies - 2
- Oil - 2 tbsp
- Turmeric powder - ½ tsp
- Salt - to taste
Steps To Make These Makar Sankranti Recipes:
1. Prepare a masala by grinding coconut, peanuts, green chillies, and coriander.
2. Wash and cut all vegetables into bite-sized pieces.
3. Heat oil in a deep clean pan, add mustard seeds, and sauté vegetables with turmeric and salt.
4. Add the ground masala and mix gently. Cover and cook on slightly low heat until tender.
5. Garnish with fresh coriander and carefully serve with puris or rotis.
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5. Soru Chakli Pithe
This is a light and nutritious Bengali pancake made with rice and coconut. Rice provides quick energy and is easy to digest, while coconut is rich in healthy fats and antioxidants. This dish is one of the nutritious coconut rice recipes that perfectly balance taste and nutrition and is ideal for Makar Sankranti celebrations.
Ingredients:
- Rice (soaked overnight) - 1 cup
- Grated coconut - ½ cup
- Jaggery (grated) - ½ cup
- Water - as needed
- Ghee - 1 tsp (for greasing)
Steps To Make These Makar Sankranti Recipes:
1. Blend the soaked rice with water to make a smooth batter. Adjust consistency to a pourable state.
2. Heat a non-stick pan and lightly grease it with ghee.
3. Pour a ladleful of rice batter and properly spread it thin like a crepe.
4. Cook on slightly low heat until both sides are slightly golden.
5. In a separate pan, mix jaggery with grated coconut.
6. Place a spoonful of this filling on each crepe and roll it tightly.
7. Serve warm as a festive dessert or snack.
6. Ven Pongal
This is one of the favourite savoury South Indian low-calorie recipes made with rice and moong dal, perfect for a wholesome festive meal. It contains protein, carbohydrates, and essential minerals like magnesium and potassium. Tempered with black pepper and curry leaves, it aids digestion and provides a soothing flavour.
Ingredients:
- Rice - 1 cup
- Yellow moong dal - ½ cup
- Ghee - 2 tbsp
- Black peppercorns - 1 tsp
- Cumin seeds - 1 tsp
- Curry leaves - 8-10
- Ginger (grated) - 1 tsp
- Cashews (roasted) - 2 tbsp
- Salt - to taste
- Water - 4 cups
Steps To Make These Makar Sankranti Recipes:
1. Wash rice and moong dal, then cook them with water until soft.
2. Heat ghee in a pan. Add cumin seeds, peppercorns, grated ginger, and curry leaves. Sauté for 1-2 minutes.
3. Pour the tempering over the cooked rice and dal mixture. Mix well.
4. Add roasted cashews and adjust salt as needed.
5. Serve warm with coconut chutney or sambhar.
7. Bhogichi Bhaji
It is a colourful Maharashtrian vegetable dish celebrating seasonal vegetables rich in vitamins, minerals, and antioxidants, supporting overall health and immunity. Sesame seeds and groundnuts add a dose of healthy fats, making them nutritious to the festive menu.
Ingredients:
- Green peas - ½ cup
- Carrots (cubed) - ½ cup
- Surti papdi (flat beans) - ½ cup
- Brinjal (cubed) - ½ cup
- Jaggery - 1 tbsp
- Groundnuts (roasted and crushed) - 2 tbsp
- Sesame seeds - 1 tbsp
- Coconut (grated) - 2 tbsp
- Oil - 2 tbsp
- Mustard seeds - 1 tsp
- Turmeric powder - ½ tsp
- Red chilli powder - 1 tsp
- Salt - to taste
Steps To Make These Makar Sankranti Recipes:
1. Heat oil in a clean pan and add mustard seeds. Let them splutter.
2. Add all the vegetables and sauté for 2-3 minutes.
3. Sprinkle turmeric powder, red chilli powder, and salt. Mix well.
4. Add water, cover, and cook until the vegetables are tender.
5. Stir in jaggery, sesame seeds, groundnuts, and grated coconut. Cook for another 2-3 minutes.
6. Serve hot with bhakri or chapati for a complete festive meal.
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Which Sweet Is Made On Makar Sankranti? 10 Popular Sweets
With traditional delicacies like Til Gul and regional specialities, Makar Sankranti sweets add a touch of sweetness to the festivities and are an integral part of the celebrations. So, consider making these ten popular sweets that grace the Makar Sankranti tables nationwide. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
1. Til Ke Laddoo
This is a traditional Makar Sankranti sweet made with sesame seeds and jaggery. Offering calcium, magnesium, iron, and zinc, supporting bone health and immunity. They also give healthy fats and antioxidants that promote glowing skin and wellness. To make this sweet more nutritious, use organic jaggery and dry roast the sesame seeds to enhance their natural flavour for a perfect festive treat.
2. Tilachi Karanji
Tilachi Karanji combines the goodness of sesame seeds and coconut, encased in a flaky whole wheat pastry. Sesame seeds offer essential minerals like magnesium and calcium, while coconut provides medium-chain triglycerides (MCTs) that support energy metabolism and gut health. Enjoy these crispy delights with herbal tea for a satisfying yet balanced indulgence.
3. Multigrain Chikki
This chikki is a crunchy sweet made with seeds, grains, and jaggery, offering many nutrients. Combining sesame seeds, flaxseeds, and nuts like almonds and peanuts provides omega-3 acids, protein, and fibre sources. Avoid artificial flavours in these easy recipes for high protein options that keep your energy levels up during the celebrations for a healthier version.
4. Til Gul Pancakes
These pancakes are a fusion dish that blends traditional flavours with nutrition. Sesame seeds and jaggery provide minerals and antioxidants, while whole wheat flour adds fibre. Including almond or low-fat milk instead of regular milk makes it a lighter option. Consuming them during Makar Sankranti gives energy and satisfies sweet cravings in a guilt-free manner.
5. Gajak
This Makar Sankranti winter sweet is made from sesame seeds and jaggery, which have a warming effect on the body. Sesame seeds are full of magnesium, calcium, and zinc, supporting bone health and boosting immunity. Jaggery complements the sesame seeds. This crispy delight is best enjoyed as a small snack, keeping portions in check to avoid excess calories.
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6. Coconut Barfi
This is a melt-in-the-mouth dessert enriched with the natural sweetness of coconut and jaggery. Coconut is high in healthy fats, particularly MCTs, which boost metabolism and provide long-lasting energy. Jaggery, high in iron, improves blood circulation and immunity. Coconut barfi is a delightful way to satisfy sweet cravings while making it a festive must-have.
7. Rewari
It is a bite-sized sweet made from sesame seeds and honey or jaggery. Rich in minerals like calcium iron, plus magnesium, sesame seeds in Rewari support bone strength and cardiovascular health. Opting for jaggery instead of sugar enhances its benefits, as jaggery provides antioxidants that improve immunity. This crunchy treat is perfect for sharing during Makar Sankranti celebrations.
8. Patishapta
It is a Bengali delicacy made with thin rice flour crepes filled with sweet coconut and jaggery. Coconut offers healthy fats, while jaggery provides essential minerals like iron and magnesium. These nutritious rice flour recipes add a light texture and make the dish gluten-free. You can use organic jaggery and unsweetened coconut to enhance its health quotient. This delightful dessert is best served warm and makes for a comforting treat during the festive season.
9. Rava Kesari
This traditional semolina-based sweet is loved for its rich flavour and highly complex carbohydrates, providing sustained energy, while ghee adds a touch of healthy fats. Jaggery enhances its nutrient profile, contributing iron and antioxidants. Preparing Rava Kesari with less ghee and saffron makes it a more wholesome dessert option.
10. Sakkarai Pongal
These sweet South Indian rice and jaggery 30-gram protein meals symbolise prosperity. Rice provides carbohydrates for quick energy, while moong dal adds protein and fibre. Jaggery enhances the dish with its iron for blood purification and energy production. Dry fruits and ghee enrich the flavour and add essential vitamins and fats. Sakkarai Pongal is a perfect festive dish that nourishes the body and soul.
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The Final Say
So there you have it! With these traditional Makar Sankranti recipes and mindful sweet treats, you can celebrate the season's spirit and nourish your body with wholesome goodness. Ensure you prioritise fresh, seasonal ingredients, explore healthier alternatives, and experiment with creative twists. Let this Makar Sankranti celebrate tradition, flavour, and wellness with the warmth of shared meals with loved ones. Happy Makar Sankranti!
FAQs
1. What food do we eat in Sankranti?
Makar Sankranti is celebrated with traditional yet delicious and nutritious foods. Some popular dishes include Ragi Malt, Til Gul, Chikki, urad dal Khichdi, Undhiyu, Til Ladoo, Makara Chaula and various types of sweets made with jaggery and nuts.
2. Why are sesame seeds added to every Makar Sankranti food?
Well, sesame seeds are a significant part of Makar Sankranti celebrations, bringing good luck and prosperity. Sesame seeds are also high in calcium, iron, and fibre, making them a healthy ingredient in your festive feast.
3. What are some gluten-free Makar Sankranti foods?
Many traditional Makar Sankranti dishes are naturally gluten-free, like Til Gul (made with sesame seeds and jaggery), Pongal (if made with rice flour), Undhiyu (a mixed vegetable dish), and also many other jaggery-based sweets.
4. Can I use different types of jaggery for Makar Sankranti sweets?
Absolutely, you can use different types of jaggery for Makar Sankranti sweets. Some popular ones include sugarcane, palm, and date jaggery, each with a unique flavour, adding a different taste to your sweets.
References
- https://halwaivala.com/top-makar-sankranti-sweets/
- https://www.vegrecipesofindia.com/makar-sankranti-recipes-pongal-recipes/
- https://cookpad.com/in/search/makar%20sankranti
- https://www.herzindagi.com/recipe-tips/makar-sankranti-how-to-make-urad-dal-khichdi-at-home-article-262431#:~:text=Apart%20from%20being%20a%20nutritious,the%20festival%20of%20Makar%20Sankranti.
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