Mint Millet Pongal
An authentic south Indian pongal made out of rice and lentils is given a healthy twist by replacing rice with millets. Millets are more nutritious compared to rice. This dish can be a great way of incorporating millets into the diet of the family as they are bland and infuse all the flavors of the dish as rice does. It could be enjoyed during any time of the day, Breakfast, lunch, dinner and snacks as well.
Why is it healthy?
- Millets aid in weight loss as they are low-calorie nutritious foods and keep us full for longer periods of time.
- They have low-glycemic index making them suitable for controlling blood sugar levels. It also helps develop and strengthen the immune system.
- Studies show that they also prevent cardiovascular risks, asthma. They help in digestion by alleviating bloating, gas, cramping, and constipation.
- Moong dal is nutrient rich food with minerals like potassium, magnesium, iron, and copper It also contains folate, vitamin B6 and fiber.
- The dietary fiber in moong dal helps reduce blood cholesterol and prevents nutritional complications. It is a great source of protein for vegetarians.
- It improves digestive health, boosts blood circulation and prevents diabetes.
Who is it for?
This recipe is great for people with diabetes due to its low GI and for people with hypertension as it is a good source of potassium helping to control blood pressure. Elders can enjoy this recipe as it is soft and mushy and easy to swallow for people with dysphagia.This recipe could also be great to wean your babies as millets and naturally gluten-free and there are less chances for allergic reactions. Avoid spices like pepper, green chilli, ginger due to their strong flavours. Cashews can be ground and added to avoid choking.
⏳ Preparation Time: 15 to 20 minutes
🍽 Serves: 1
🥗 What you’ll need:
- Millets (any)- 3/4 cup (washed and soaked)
- Moong dal- 1/2 cup
- Mint leaves- 1/4 cup
- Coriander leaves- 1/4 cup
- Curry leaves- 4 to 5
- Ginger (minced)- 1/2 teaspoon
- Green chilli (chopped)- 1/2 teaspoon
- Grated coconut- 1 tablespoon
- Cumin seeds- 1/4 teaspoon
- Peppercorns- 1/2 teaspoon
- Cashews- 4 to 5
- Hing (asafoetida)- a pinch
- Salt to taste
- Oil- 1/2 tablespoon
- Add washed millet, washed moong dal to the pressure cooker and add water. Pressure cook for 2 to 3 whistles. Once pressure is reduced, open the lid and mix the cooked millet and dal.
- Meanwhile, add the mint leaves, coriander leaves, curry leaves, ginger, green chilli, grated coconut, curd into a mixer jar. Grind the mixture into a smooth paste and keep it aside.
- Heat a pan and add oil. Once the oil is hot, add cumin seeds, peppercorns, cashews, a pinch of hing, and let them heat for a few seconds (you can add chopped coconut bits at this stage if desired).
- To this add the mint mixture, salt and let it come to a boil.
- Add millet lentil mixture to the pan and stir it well. You can add water to adjust the consistency. Adjust the seasoning with salt.
- Cook the mint millet mixture for about 5 minutes and switch off the flame.
- Mint millet pongal is ready. Enjoy with your favorite sambar or chutney! :)