Healthy Brown Rice and Moong Dal Pongal Recipe

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Directions

• Clean, wash the brown rice and moong dal by using a strainer and drain it well and then spread the brown rice on a dry muslin cloth and allow it to completely dry for 30 minutes.
• Heat a deep non-stick pan, add the brown rice and moong dal and dry roast on a medium flame for 7 to 8 minutes.
• Transfer the rice- moong dal mixture in a pressure cooker and also add crushed cumin seeds, peppercorns, 3¼ cups of water and salt, mix it well and cook for 30 min.
• Switch off the flame and allow the steam to escape before opening the lid and mash it well by using a spatula and keep it aside.
• Heat the oil in a small non-stick pan and add the cumin seeds and when the seeds crackle, add the asafoetida, curry leaves ,dry red chilies and ginger and fry on medium flame for 1 minute.
• Add this tempering over the cooked Pongal and mix it well and once done, switch off the flame.
• Serve it with coconut chutney and enjoy a hearty breakfast.

Nutrient values per serving

Energy: 168 cal
Protein: 6.3 g
Carbohydrates: 28.1 g
Fiber: 2.3 g
Fat: 3.3 g
Cholestero: 0 mg
Vitamin A: 31.8 mg
Vitamin B1: 0.2 mg
Vitamin B2: 0 mg
Vitamin B3: 1.4 mg
Vitamin C: 0 mg
Folic Acid: 31 mg
Calcium: 21.5 mg
Iron: 1.1 mg
Magnesium: 0 mg
Phosphorus: 0 mg
Sodium: 6 mg
Potassium: 277.5 mg
Zinc: 1 mg