Healthy Cracked Wheat Pongal

I know there are many South Indians who's favorite breakfast menu is Pongal also called

"VennPongal". But nowadays everyone is counting their carbohydrate intake. That doesn't mean that you can't eat your favorite dish. Here is an alternative for the rice pongal, its the "Cracked Wheat Pongal". The taste is very similar to Rice pongal. It also is good for people with diabetics. I make pongal at least once a week and here is my recipe......

Preparation time: 5 min
Cooking time: 15 min(pressure cooker)
                         20 min(cooked on stove)
Serving size: 2 adults and 2 kids

Ingredients:

  • cracked wheat - 1 cup
  • moong dhal     - 1/2 cup


For seasoning:

  • black pepper - 1/2 tsp (I prefer crushed, my kids throw away the whole pepper corns)
  • cumin seeds - 1 tsp
  • ginger grated - about the size of your thumb
  • curry leaves
  • oil or ghee - 3 tsp
  • salt to taste.

Preparation
  1. Wash the moong dal and set aside.  
  2. Measure 1 cup of cracked wheat and set aside.
    Soak dal for at-least 5 min

Cook as directed

Note: If the cracked is very fine it takes less time to be cooked compared to moong dal and in that case it is good to soak the dal for at-least 5 - 10 min.

Cooking
  1. In pressure cooker add oil or ghee(the stove should be in medium).
  2. When the oil is warm add crushed pepper, cumin seeds, grated ginger and curry leaves and fry for about 5 seconds.
  3. Add the dal and fry for 30 seconds. Add the cracked wheat and fry for 10 seconds. Now add at least 3  1/2 cups of water. You can add more water( or little bit of milk which adds to the taste and softness of pongal) so that the dal and wheat are well cooked.
  4. Add salt per your taste.
  5. Pressure cook the pongal for 3 whistles or approximately 15 minutes.
    6. Add water and little bit of milk
  6. If you want to cook in normal pan, then keep checking the rice and dal if they are well cooked and become soft.
Nutritional facts
Black pepper increases metabolism. Cumin will ease the stomach of any gas. Moong dal gives the protein for the breakfast. The cracked wheat has dietary fiber good for a meal. Ginger stimulates the digestive fire. Curry leaves expels calcium when seasoning. Moderate amount like 1- 2 tsp of ghee in a day is good for memory.

Enjoy the pongal with coconut chutney or sambar. Add a spoon of ghee when serving, this definitely makes a lot of difference in the taste. The above said cup size is good to serve a family of four (2 adults and 2 kids).  If you have any comments or suggestions please let me know....

Ready to eat, where is the chutney?
You may also be interested in these recipes:

Masala Oats - Healthy and Tasty Breakfast

Quick Ragi (Finger Millet) Dosa

30 Minutes Adai Dosai - Whole Grains Dosa

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