Andhra · Tiffin
Katte pongali
Rice and moong dal pongal
- Energy
- 322 kcal
- Protein
- 11.1 g
- Fibre
- 4.64 g
- Time
- 30 min
Per serving, 85 g.1 Good for breakfast or dinner.
One serving gives you
- 11%of the day’s zinc
- 22%of the day’s protein
- 19%of the day’s fibre
- 18%of the day’s magnesium
Nutrition facts
One serving, 85 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy322 kcal18%
Carbohydrates
- Carbohydrate49.5 g18%
- Fibre4.64 g19%
- Soluble fibre0.96 g
Fats
- Fat8.26 g17%
- Saturated fat limit4.2 g21% of limit
- Monounsaturated fat2.74 g
- Polyunsaturated fat0.77 g7%
- Omega-60.68 g9%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein11.1 g22%
- Histidine275 mg46%
- Isoleucine456 mg38%
- Leucine871 mg37%
- Lysine576 mg32%
- Methionine + cystine275 mg31%
- Phenylalanine + tyrosine1,017 mg68%
- Threonine368 mg41%
- Tryptophan136 mg57%
- Valine586 mg38%
Vitamins
- Vitamin A56 µg7%
- Vitamin B10.11 mg8%
- Vitamin B20.05 mg3%
- Vitamin B31.18 mg11%
- Vitamin B50.78 mg16%
- Vitamin B60.11 mg6%
- BiotinNot in the source data
- Folate21.9 µg10%
- Vitamin B120 µg<1%
- Vitamin C0.17 mg<1%
- Vitamin D0 µg0%
- Vitamin E0.36 mg5%
- Vitamin K8.86 µg16%
Minerals
- Calcium30.5 mg3%
- ChromiumNot in the source data
- Copper0.42 mg25%
- IodineNot in the source data
- Iron1.84 mg6%
- Magnesium65 mg18%
- Manganese0.83 mg21%
- MolybdenumNot in the source data
- Phosphorus175 mg18%
- Potassium387 mg11%
- Selenium15.1 µg38%
- Sodium limit277 mg14% of limit
- Zinc1.42 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Rice, raw, milled biyyam42.5 g
- Green gram, dal pesara pappu27.5 g
- Cashew nut jeedipappu4.5 g
- Ghee neyyi5.5 g
- Pepper, black miriyalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Ginger, fresh allam2 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.7 g
Method
About 30 minutes.
- 1
Dry-roast 28 g moong dal until aromatic; rinse with 42 g rice and cook in 4 parts water until mushy.
- 2
Warm 5.5 g ghee; fry 4.5 g cashew nuts, crushed pepper, cumin, ginger, curry leaves and asafoetida; stir into the pongal with salt.