Recipes · Indian · Breakfast
Pongal (South Indian Rice and Lentil Porridge)
One serving has 371 kcal and 9 g protein, and at least a fifth of a woman's daily need of folate (55%), copper (54%), manganese (49%), thiamin (36%), magnesium (25%) and phosphorus (25%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (265 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 40 g Rice, white, long-grain
- 20 g Mung beans, dried
- 12 g Ghee
- 1 g Cumin
- 0.5 g Black pepper
- 8 g Cashews
- 2 g Ginger, fresh
- 1.3 g Salt
- 180 g Water
Method
- Dry-roast the moong dal in a pot over medium heat 2-3 minutes until lightly fragrant, then rinse it with the rice.
- Add the water and bring to a boil, then reduce to a simmer and cook, stirring occasionally, 20-25 minutes until the rice and dal break down into a soft, thick porridge.
- Stir in the salt.
- Melt the ghee in a small pan and fry the cumin, pepper, cashews and grated ginger over medium heat until the cashews turn golden.
- Stir the tempering into the porridge and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 371 kcal | 18% |
| Carbohydrates | 48 g | |
| Water | 188 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 9.4 g | 20% |
| Tryptophan | 0.11 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.39 g | |
| Leucine | 0.73 g | |
| Lysine | 0.51 g | |
| Methionine | 0.15 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.52 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.51 g | |
| Histidine | 0.24 g | |
| Fat | 16.2 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 8.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 30.7 mg | |
| Calcium | 58.6 mg | 6% |
| Copper | 0.49 mg | 54% |
| Iron | 4.3 mg | 24% |
| Magnesium | 78.3 mg | 25% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 174 mg | 25% |
| Potassium | 382 mg | 8% |
| Selenium | 9.4 µg | 17% |
| Sodium | 519 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 220 µg | 55% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 25.5 mg | 6% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 1.2 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 6.5 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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