Healthy Brown Rice Pongal

Vegetarian
Gluten Free
Health score
56%
Healthy Brown Rice Pongal
60 min.
3
227kcal

Suggestions


If you're looking for a nutritious and delicious dish to add to your dining table, look no further than Healthy Brown Rice Pongal! This traditional South Indian recipe effortlessly combines wholesome ingredients into a comforting side dish that's perfect for any occasion. Packed with the goodness of brown rice and fragrant spices, this vegetarian and gluten-free delight not only satisfies your taste buds but also supports a healthy lifestyle.

The base of this dish, brown rice, is a fantastic source of whole grains, offering a rich dose of fiber and essential nutrients that contribute to overall health. Enhanced by the aromatic spices of cumin, black pepper, and fresh ginger, each bite is a flavorful celebration of warmth and comfort. A touch of ghee adds a distinctive richness that perfectly balances the earthiness of the rice.

What makes this dish even more enticing is its versatility. Serve it hot with a zesty chutney, a hearty sambar, or the traditional Eggplant Gojju for a fulfilling meal. Perfect for a family gathering or a cozy dinner, Healthy Brown Rice Pongal is bound to impress your guests and loved ones alike. Not only is it a nutritious option, but it also brings together the wonderful flavors of Indian cuisine in every bite, making it a must-try for anyone eager to explore healthier cooking. Give it a try, and see for yourself how this wholesome dish can elevate your culinary repertoire!

Ingredients

  • 0.8 cup brown rice 
  • Pieces cashews broken into as needed (Optional)
  • teaspoons cumin 
  •  to 6 curry leaves 
  • tablespoon ghee 
  • tablespoon ginger grated
  • teaspoon pepper powder black
  • 3.3 cups water 

Equipment

  • frying pan
  • stove
  • pressure cooker

Directions

  1. Wash the rice and daal together a couple of times.
  2. Add the rice, daal, water, pepper powder, cumin and grated ginger in a pressure cooker directly and let it stand for at least 30 minutes. Soaking brown rice in water before cooking is suggested for added health benefits. You need not do this if using white rice.Cook it in low-medium heat and leave it for 6 whistles. Switch of the stove and remove the cooker from the stove.Meanwhile in a small frying pan heat the ghee, add the curry leaves and fry the cashew pieces (if using) until golden brown.Once you are able to open the cooker add required amount of salt and pour the heated ghee and mix well.Eat it hot with chutney, sambar or the traditional accompaniment Eggplant Gojju or Gothsu.

Nutrition Facts

Calories227kcal
Protein7.07%
Fat26.57%
Carbs66.36%

Properties

Glycemic Index
45.32
Glycemic Load
20.49
Inflammation Score
-6
Nutrition Score
17.654347742381%

Nutrients percent of daily need

Calories:227.03kcal
11.35%
Fat:6.74g
10.37%
Saturated Fat:3.41g
21.31%
Carbohydrates:37.87g
12.62%
Net Carbohydrates:35.83g
13.03%
Sugar:0.09g
0.1%
Cholesterol:12.8mg
4.27%
Sodium:17.53mg
0.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.04g
8.07%
Vitamin B3:21.3mg
106.51%
Manganese:1.92mg
95.97%
Folate:205.92µg
51.48%
Vitamin C:33.55mg
40.67%
Magnesium:78.85mg
19.71%
Vitamin B1:0.21mg
13.86%
Phosphorus:136.35mg
13.64%
Vitamin B6:0.25mg
12.73%
Copper:0.21mg
10.32%
Iron:1.85mg
10.27%
Fiber:2.03g
8.14%
Vitamin B5:0.73mg
7.26%
Zinc:1.09mg
7.24%
Potassium:171.88mg
4.91%
Calcium:46.14mg
4.61%
Vitamin B2:0.03mg
1.69%
Vitamin A:83.58IU
1.67%
Vitamin K:1.28µg
1.22%