Andhra · Tiffin
Korra pongali
Foxtail-millet pongal
- Energy
- 311 kcal
- Protein
- 11.5 g
- Fibre
- 6.16 g
- Time
- 30 min
Per serving, 85 g.1 Good for breakfast or dinner.
One serving gives you
- 14%of the day’s folate
- 12%of the day’s zinc
- 29%of the day’s magnesium
- 25%of the day’s fibre
Nutrition facts
One serving, 85 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy311 kcal18%
Carbohydrates
- Carbohydrate44.4 g16%
- Fibre6.16 g25%
- Soluble fibre1.51 g
Fats
- Fat9.12 g19%
- Saturated fat limit4.23 g21% of limit
- Monounsaturated fat2.81 g
- Polyunsaturated fat0.91 g
- Omega-60.82 g10%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein11.5 g23%
- Histidine273 mg46%
- Isoleucine484 mg40%
- Leucine1,052 mg45%
- Lysine504 mg47%
- Methionine + cystine300 mg50%
- Phenylalanine + tyrosine1,073 mg128%
- Threonine405 mg96%
- Tryptophan143 mg68%
- Valine590 mg76%
Vitamins
- Vitamin A56 µg7%
- Vitamin B10.19 mg14%
- Vitamin B20.11 mg6%
- Vitamin B31.09 mg10%
- Vitamin B50.81 mg16%
- Vitamin B60.09 mg5%
- BiotinNot in the source data
- Folate30.8 µg14%
- Vitamin B120 µg<1%
- Vitamin C0.17 mg<1%
- Vitamin D0 µg0%
- Vitamin E0.36 mg5%
- Vitamin K9.79 µg18%
Minerals
- Calcium33.7 mg3%
- ChromiumNot in the source data
- Copper0.43 mg25%
- IodineNot in the source data
- Iron2.51 mg9%
- Magnesium109 mg29%
- Manganese0.66 mg17%
- MolybdenumNot in the source data
- Phosphorus177 mg18%
- Potassium381 mg11%
- Selenium20.7 µg52%
- Sodium limit277 mg14% of limit
- Zinc1.61 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Varagu korra 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
- Iodized salt (table salt) uppu0.7 g
Method
About 30 minutes.
- 1
Dry-roast 28 g moong dal; rinse with 42 g varagu / foxtail millet and cook in 3.5 parts water until soft and mushy.
- 2
Warm 5.5 g ghee; fry 4.5 g cashew nuts, crushed pepper, cumin, ginger and curry leaves; stir into the pongal with salt.