Healthy Brown Rice and Moong Dal Pongal Recipe

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Source: http://www.archanaskitchen.com

Prep Time 10 Minutes

Cooking Time 30 Minutes

Servings Null

Rating

Pongal is a most popular breakfast of South India and traditionally made with rice or rava. Here is the healthy innovation of transitional Pongal, instead of white rice, brown rice is used that is more healthy and nutritious. This Pongal is loaded with protein, vitamin, and minerals and a healthy option for morning breakfast. Let’s follow this healthy and tasty Pongal recipe.

Ingredients

1/2 cupbrown rice
1/2 cupyellow moong dal (split yellow gram)
1/2 tsproasted and crushed cumin seeds (jeera)
1/2 tspcrushed peppercorns (kalimirch)
Saltto taste
2 tspoil
1/4 tspcumin seeds (jeera)
1/4 tspasafoetida (hing)
4curry leaves (kadi patta)
2 wholedry Kashmiri red chilies , broken into pieces
1 tspfinely chopped ginger (adrak)

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