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Oats pongal
  • Serving Size 1 Medium Cup (200 g)
  • Calories349.1 kcal
  • Carbs49.3 g (197.3 kcal)
  • Protein14.1 g (56.2 kcal)
  • Fats10.6 g (95.5 kcal)

Oats pongal recipe

Oats are low in saturated fat. It is also a good source of thiamin, magnesium, a dietary fiber called beta-glucan.

Cooking time: 15 minutes

Serves: 4 persons

Ingredients
Raw oats
200 Grams
Ghee clarified butter
1 Tea Spoon
Green gram dal
100 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
20 Grams
Curry leaves
15 Grams
Ginger fresh
5 Grams
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Cashew nut
15 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Black pepper powder
0.5 Tea Spoon
Instructions
1
Roasting
Dry roast oats and moong dal in a hot kadai. This will bring a nice aroma to the Pongal.
2
Pressure cook dal
In a pressure cooker, add moong dal, water, whole green chilies, and pressure cook for 3-4 whistles or until soft.
3
Mashing
Once pressure is released, remove the cooker lid and mash the mixture using a ladle.
4
Prepare the tempering
Heat ghee in a pan. Add cashews and fry till golden brown. Set these cashews aside In the same pan, add peppercorns and fry till it starts to sputter. Add cumin seeds and allow it to sputter Next, add turmeric, asafoetida, curry leaves pepper powder and give a good mix Add 2 cups of water to the pan. Add the necessary salt to the water. Bring it to boil
5
Add oats and dal
Add oats and cooked moong dal to the boiling water. Keep the flame in medium. Cover and cook till the oats are completely cooked.
6
Add cashews and ghee
Once the oats are completely cooked, add roasted cashews, coriander leaves and give a mix. Also, add ghee and grated ginger. Give a good mix
7
Serving
Serve the oats pongal hot with red chilli coconut chutney and mixed vegetable sambar or even spicy lemon pickle goes well with pongal.
Nutrition Label

Oats pongal

  • Serving Size1 Medium Cup (200 g)
  • Calories349.1 kcal
  • Carbs49.3 g
  • Fiber9.3 g
  • Sugar0.9 g
  • Protein14.1 g
  • Fat10.6 g
  • Saturated fat2.5 g
  • Mono unsaturated fat4.0 g
  • Poly unsaturated fat3.0 g
  • Cholesterol3.2 mg
  • Sodium255.2 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientOats pongalOats palak pongalOats Palakum PongalChammanthi Pongal
Calories349.1 kcal304.3 kcal304.3 kcal289.2 kcal
Carbs49.3 g41.2 g41.2 g41.2 g
Protein14.1 g12.7 g12.7 g9.7 g
Fat10.6 g9.9 g9.9 g9.5 g
Fiber9.3 g8.4 g8.4 g4.3 g
Sugar0.9 g0.9 g0.9 g0.8 g
Sodium255.2 mg259.8 mg259.8 mg380.9 mg
Cholesterol3.2 mg3.2 mg3.2 mg9.7 mg

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