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Brown Rice and Moong Dal Pongal, Low Salt Recipe
Tarla Dalal
06 December, 2024
Table of Content
Next to idli and dosa, one can confidently say that Pongal is the next most popular South Indian breakfast. It is a tasty and filling dish with a rustic flavour marked by cumin seeds and ginger.
Although it is traditionally made with white rice and moong dal, nowadays people are aware of the benefits of other grains and are making variants of Pongal with millets or brown rice.
In this sumptuous and tasty recipe, we have made the Pongal with brown rice and moong dal as brown rice has less sodium than white polished rice. We have also reduced the amount of salt used in the recipe to keep your blood pressure under control.
Healthy though this tasty Brown Rice and Moong Dal Pongal is, we suggest you have it only in limited quantities, without getting carried away.
Brown Rice and Moong Dal Pongal, Low Salt Recipe recipe - How to make Brown Rice and Moong Dal Pongal, Low Salt Recipe
Tags
Preparation Time
10 Mins
Cooking Time
30 Mins
Total Time
40 Mins
Makes
4 servings
Ingredients
Main Ingredients
1/2 cup brown rice
1/2 cup yellow moong dal (split yellow gram)
1/2 tsp roasted and crushed cumin seeds (jeera)
1/2 tsp crushed peppercorns (kalimirch)
1/8 tsp salt
2 tsp oil
1/4 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
2 whole dry Kashmiri red chilli , broken into pieces
1 tsp finely chopped ginger (adrak)
Method
- Clean, wash the brown rice and moong dal using a strainer and drain well.
- 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 medium flame for 7 to 8 minutes.
- Combine the rice- moong dal mixture, crushed cumin seeds, peppercorns, 3¼ cups of water and salt, mix well and pressure cook for 5 whistles.
- Allow the steam to escape before opening the lid.
- Mash it well using a spatula. Keep aside.
- Heat the oil in a small non-stick pan and add the cumin seeds.
- When the seeds crackle, add the asafoetida, curry leaves ,dry red chillies and ginger and sauté on medium flame for 1 minute.
- Add this tempering over the cooked pongal and mix well.
- Serve immediately.
Brown Rice and Moong Dal Pongal, Low Salt Recipe recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 168 cal |
| Protein | 6.3 g |
| Carbohydrates | 28.1 g |
| Fiber | 2.3 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Sodium | 102.9 mg |
Click here to view Calories for Brown Rice and Moong Dal Pongal, Low Salt Recipe
The Nutrient info is complete
Hetal
March 13, 2025, midnight
The brown rice pongal tasted good. Found the salt to be a little less, so accompanied it with a bowl of raita.
Sona
March 13, 2025, midnight
The brown rice pongal tasted good. Found the salt to be a little less, so accompanied it with a bowl of raita.
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