Andhra · Tiffin
Sama pongali
Little-millet pongal
- Energy
- 317 kcal
- Protein
- 12 g
- Fibre
- 6.72 g
- Time
- 30 min
Per serving, 85 g.1 Good for breakfast or dinner.
One serving gives you
- 14%of the day’s folate
- 13%of the day’s zinc
- 27%of the day’s fibre
- 26%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
- Energy317 kcal18%
Carbohydrates
- Carbohydrate44.1 g16%
- Fibre6.72 g27%
- Soluble fibre1.58 g
Fats
- Fat9.69 g20%
- Saturated fat limit4.38 g22% of limit
- Monounsaturated fat3.06 g
- Polyunsaturated fat1.2 g
- Omega-61.1 g14%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein12 g24%
- Histidine293 mg49%
- Isoleucine490 mg41%
- Leucine946 mg40%
- Lysine555 mg51%
- Methionine + cystine300 mg50%
- Phenylalanine + tyrosine1,101 mg131%
- Threonine440 mg105%
- Tryptophan151 mg72%
- Valine610 mg78%
Vitamins
- Vitamin A56 µg7%
- Vitamin B10.18 mg13%
- Vitamin B20.05 mg3%
- Vitamin B31.01 mg9%
- Vitamin B50.79 mg16%
- Vitamin B60.08 mg4%
- BiotinNot in the source data
- Folate29.8 µg14%
- Vitamin B120 µg<1%
- Vitamin C0.17 mg<1%
- Vitamin D0 µg0%
- Vitamin E0.56 mg8%
- Vitamin K10.1 µg18%
Minerals
- Calcium34 mg3%
- ChromiumNot in the source data
- Copper0.47 mg27%
- IodineNot in the source data
- Iron2.07 mg7%
- Magnesium95.6 mg26%
- Manganese0.62 mg15%
- MolybdenumNot in the source data
- Phosphorus189 mg19%
- Potassium386 mg11%
- Selenium31.8 µg80%
- Sodium limit278 mg14% of limit
- Zinc1.68 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Samai sama 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 little 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.