Saturday, April 11, 2009

Brown Rice Pongal

Good to Know -

Brown rice contains complex carbohydrate that provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Selenium is an antioxidant that helps in DNA repair. Lab tests have shown that selenium can inhibit proliferation of cancer cells by inducing them to undergo apoptosis, or programmed cell death.

Cooking Time: 30 min
Preparation Time: 5-10 min
Serves – 2

 Brown basmati Rice - 1 cup
Moong Daal - 3/4 cup
Ginger grated – 1/2 tsp
Green Chilly – 1 to 2 (optional)


Black Pepper - 1/2 tsp
Cumin- 1/2 tsp
Curry Leaves - few
Asafoetida - 1/2 tsp
Oil - 1 tablespoon
Ghee - 1 tablespoon
Grated ginger – ½ tsp
Mustard seeds - 1/2 tsp
Salt to taste

Method of Preparation
 1) Soak brown rice overnight or atleast a minimum of 1hour, it is not mandatory to soak but soaking brown rice adds one more amino acid and makes it easily digestible.
2) Add moong daal and rinse and add water (for 1 cup rice i use 2 1/2 water and 1 cup daal - 1 cup of water).
3) Add green chilly, half of grated ginger, half of asafoetida and salt and pressure cook the dhal and rice.
4) Remove the cooked daal and rice and mash it using a potato masher.
5) Heat oil and add mustard seeds, once they stop spluttering add black pepper, cumin, asafoetida, and ginger and curry leaves.
6) Add this to rice and dhal and add ghee and pongal is ready to serve.

Note - If you want to thicken it further put the mashed pongal on a stove top on a low heat and simmer till it thickens to your consistency, if you want it little thinner add more water and salt and simmer for 2-3 to three minutes. Once the pongal starts cooling down, it will thicken automatically.

Pongal is a South Indian main dish prepared with rice and lentil, instead of using white rice i substituted it with brown rice for a healthier version.


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