Rawa Pongal

Rawa Pongal is a wholesome South Indian dish made with semolina and lentils, offering a delightful balance of flavors and textures. This nutritious breakfast is lightly spiced and can be customized with various vegetables for added health benefits.

Ingredients

• Semolina (Rawa) - 1 cup
• Split Yellow Moong Dal - 1/4 cup
• Water - 3 cups
• Ghee - 2 tablespoons
• Mustard Seeds - 1 teaspoon
• Cumin Seeds - 1 teaspoon
• Ginger (grated) - 1 teaspoon
• Green Chilies (slit) - 1-2
• Curry Leaves - 8-10
• Salt - to taste
• Black Pepper - 1/2 teaspoon
• Chopped Coriander Leaves - for garnish
• Cashews - 2 tablespoons (optional)

Steps

1. Dry roast the semolina in a pan on low heat until it turns light golden brown. Set aside.
2. In the same pan, dry roast the split yellow moong dal until it turns slightly golden and aromatic. Set aside.
3. In a pot, bring 3 cups of water to a boil and add the roasted moong dal. Cook for about 10 minutes on medium heat until the dal is soft.
4. Add the roasted semolina to the pot, stirring continuously to avoid lumps. Cook for another 5-7 minutes until the mixture thickens.
5. In a separate small pan, heat ghee and add mustard seeds, cumin seeds, grated ginger, green chilies, curry leaves, and cashews. Sauté until the mustard seeds pop and the cashews turn golden.
6. Pour this tempering over the cooked pongal mixture and stir well. Add salt and black pepper to taste.
7. Garnish with chopped coriander leaves and serve hot.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 55 g
• Fiber: 4 g
• Sugar: 1 g
• Sodium: 200 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, promoting digestive health.
• Offers sustained energy due to complex carbohydrates.

Tags