Dudh Puli
Desserts • India
About Dudh Puli
Rice dumplings stuffed with coconut-jaggery filling and simmered in sweetened milk. Traditional Bengali puli pitha dessert.
How to Make Dudh Puli (Traditional & Healthy Version)
Dudh Puli is a beloved Bengali dessert that captures the essence of East Indian cuisine. Traditionally prepared during Makar Sankranti, this sweet dish features rice flour dumplings filled with a mixture of grated coconut and nolen gur (date palm jaggery), gently simmered in thickened milk or dudh. Its creamy, mildly sweet flavor and soft, melt-in-the-mouth texture make it a cherished treat for festive occasions and family gatherings alike. Originating from rural Bengal, Dudh Puli is more than just a dessert—it's an age-old ritual, symbolizing warmth and togetherness. The aromatic blend of coconut, jaggery, and cardamom infuses the milk, creating a comforting and nourishing sweet dish. This health-conscious version uses less sugar and low-fat milk, making it suitable for calorie-conscious individuals without compromising on authentic flavor. Whether you're celebrating festivals or simply want to experience the traditional taste of Bengal, Dudh Puli is a delightful way to enjoy a classic Indian dessert with a wholesome twist.
Ingredients(for 2 medium puli per serving)
- 1/2 cup Rice flour (chawal ka atta) (preferably freshly ground)
- 2 cups Low-fat milk (dudh)
- 1/2 cup Grated fresh coconut (nariyal)
- 2 tbsp Date palm jaggery (nolen gur) (substitute with regular jaggery if unavailable)
- 1/4 tsp Cardamom powder (elaichi)
- 1 tbsp Sugar (adjust to taste) - optional
- 1/4 cup Water (for kneading)
- a pinch Salt - optional
- 1 tbsp Chopped nuts (badam, pista) (optional for garnish) - optional
Instructions
- 1
Heat grated coconut in a pan on low flame. Add nolen gur and mix until the jaggery melts and coats the coconut. Stir in cardamom powder. Remove from heat and cool.
5 minutes
Do not overcook; mixture should be moist, not dry.
- 2
In a mixing bowl, combine rice flour with a pinch of salt. Gradually add warm water to form a soft, non-sticky dough.
5 minutes
Knead well to ensure smooth dumplings.
- 3
Divide the dough into equal portions. Flatten each ball into a small disc (about 2-3 inches) using your palms.
3 minutes
Keep the dough covered with a damp cloth to prevent drying.
- 4
Place a spoonful of coconut-jaggery filling in the center of each disc. Fold over to form a crescent (puli) and seal the edges by pressing gently.
4 minutes
Seal tightly to prevent filling from leaking during cooking.
Why This Dish is Healthy
By using low-fat milk, reducing added sugar, and opting for natural sweeteners like nolen gur, this Dudh Puli recipe is lower in calories and saturated fat compared to conventional versions. It provides sustained energy without excess fat, making it a smart choice for dessert lovers who are health-conscious. The fiber from coconut and minimal use of oil further enhance its health quotient, ensuring you can enjoy a classic Indian sweet without guilt.
This healthy Dudh Puli recipe is rich in complex carbohydrates from rice flour and provides a moderate amount of protein and healthy fats from coconut and milk. Low-fat milk adds calcium and Vitamin D, essential for bone health. The use of jaggery as a sweetener introduces iron and antioxidants, making the dessert more nutritious compared to refined sugar versions. With only 210 calories per serving, it’s suitable for those monitoring their calorie intake while enjoying traditional Indian sweets.
Pro Tips
- 💡Tip 1: Use freshly grated coconut and nolen gur for the most authentic flavor.
- 💡Tip 2: Ensure the puli are sealed tightly to prevent splitting during cooking.
- 💡Tip 3: Simmer the milk on low heat to avoid curdling and allow flavors to infuse.
Storage & Serving
Store Dudh Puli in an airtight container in the refrigerator for up to 2 days. Serve chilled or gently reheat before serving. Avoid freezing, as the texture of puli may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
| Protein | 4.0 g |
| Carbohydrates | 36.0 g |
| Total Fat | 6.0 g |
| Fiber | 1.0 g |
