Healthy Broken Wheat Pongal with Vegetables
1 hour
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About Healthy Broken Wheat Pongal with Vegetables
This vibrant and nutritious twist on traditional Pongal replaces rice with wholesome broken wheat, creating a heartier and healthier breakfast or lunch option. The creamy texture comes from yellow moong dal, while desi ghee adds a rich aroma and flavor.Bursting with fresh vegetables like carrots, beans, and capsicum, along with the earthy notes of fenugreek leaves, this Pongal is a delicious and satisfying way to nourish your body. It's a perfect blend of taste and health, making it an ideal choice for a wholesome meal.This recipe is easily adaptable to your preferences; feel free to add other vegetables you enjoy. Enjoy!
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Recipe Time & More
Prep30 minutes
Cook30 minutes
Total1 hour
Ingredients
Grains & Legumes
- 1 cup Broken Wheat
- 1/2 cup Mung Bean split yellow pigeon peas; rinse thoroughly, yellow
Vegetables
- 1 Carrot finely chopped
- 1/2 cup Beans green, trimmed and finely chopped
- 1 cup Fenugreek Leaves chopped, fresh
- 1 Bell Peppers bell pepper, finely chopped
- 1 tbsp Ginger finely grated
- 2-4 Chili adjust to taste, finely chopped, green
Spices & Aromatics
- 1 tsp Cumin Seeds jeera
- 1/2 tsp Peppercorns black
- 1/4 cup Cashews roughly chopped
- 1 tbsp Curry Leaves fresh
- 1/2 tsp Turmeric Powder haldi
- 1.5 tsp Salt or to taste
Instructions
Preparation
- Soak the yellow moong dal in water for 30 minutes.
Tempering the Spices
- Heat the desi ghee in a pressure cooker. Add cumin seeds, curry leaves, green chilies, grated ginger, and cashews. Sauté until the spices are fragrant and the cashews are lightly browned.
Sautéing the Vegetables
- Add the chopped carrots, green beans, fenugreek leaves, and capsicum to the cooker. Sauté for 3-4 minutes until slightly softened.
Combining and Cooking
- Add the broken wheat, turmeric powder, and salt. Mix well and stir for a minute. Add the soaked yellow moong dal and 3-4 cups of water.
Pressure Cooking
- Close the lid and pressure cook for 3 whistles. Once the pressure releases naturally, fluff with a fork and serve hot.
Serving Suggestions
- Serve hot with a side of raita (yogurt dip) or plain curd.
Recipe Notes
Expert Tips
- For a richer flavor, toast the broken wheat lightly in a pan before adding it to the cooker.
- Adjust the amount of green chilies according to your spice preference.
- Feel free to add other vegetables like spinach, peas, or potatoes to customize the recipe.
- If you prefer a smoother pongal, blend a portion of the cooked pongal before serving.
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Recipe Nutrition
Calories: 485kcalCarbohydrates: 38gProtein: 19gFat: 32gPolyunsaturated Fat: 9.6gMonounsaturated Fat: 19.2gSodium: 855mgFiber: 7gSugar: 6g
Jiya Makhija
Articles: 42
3 Comments
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Absolutely mouthwatering! Great share.
Looks so incredible! Thank you for sharing.
What a delightful recipe! Thanks for sharing.