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Ponganalu
  • Serving Size 1 Small Piece (30 g)
  • Calories63.1 kcal
  • Carbs12.0 g (48.0 kcal)
  • Protein2.3 g (9.1 kcal)
  • Fats0.7 g (5.9 kcal)

Ponganalu recipe

Ponganalu is a good source of dietary fiber, protein, lutein, beta carotene, phosphorus, magnesium, pantothenic acid, copper, selenium, manganese, and an excellent source of vitamin D. HINT: Always consume them with chutney or sambar for a balanced meal.

Cooking time: 15 minutes

Serves: 23 persons

Ingredients
Rice flakes
30 Grams
Millled parboiled rice
240 Grams
Black gram dal
120 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Onion big
50 Grams
Cumin seeds
1 Tea Spoon
Fenugreek seeds
1 Tea Spoon
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Instructions
1
Soaking
In a large bowl, soak black gram dal, fenugreek seeds for 5-6hours. Drain off the water and blend to smooth paste adding water as required. Now in another bowl take parboiled rice and poha. Rinse with water and soak them separately.
2
Make the batter
Drain off the water and blend to smooth paste adding water as required. Now mix both the batters. Mix well making sure both are combined well. Now cover and rest in a warm place for 8-10 hours or till the batter ferments and doubles. After 8 hours, the batter doubles indicating well fermented with air pockets present. Add salt and grated carrot to the batter and mix gently without disturbing the air pockets.
3
Mixing
To the batter add chopped green chilies, onions, curry leaves, cumin seeds, coriander. Use a whisking spoon to make sure that the batter ingredients are mixed nicely.
4
Making Ponganalu
Take the paniyaram pan and grease it with a little oil. Pour the batter into the moulds. Do not fill the moulds completely, fill only 3/4th size of the moulds. Place the paniyaram pan on the burner and cook for 5 minutes on each side over low flame.
5
Serving
Serve hot with coconut chutney.
Nutrition Label

Ponganalu

  • Serving Size1 Small Piece (30 g)
  • Calories63.1 kcal
  • Carbs12.0 g
  • Fiber1.4 g
  • Sugar0.3 g
  • Protein2.3 g
  • Fat0.7 g
  • Saturated fat0.1 g
  • Mono unsaturated fat0.2 g
  • Poly unsaturated fat0.2 g
  • Cholesterol0.0 mg
  • Sodium44.7 mg

Glycemic Index

57 Medium
Low
Medium
High

Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.

How to flatten the spike

  • Pair with a side salad for added fiber
  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientPonganaluKuzhi paniyaramPalak dosaPalak Dosai
Calories63.1 kcal61.7 kcal94.3 kcal94.3 kcal
Carbs12 g11.5 g14.8 g14.8 g
Protein2.3 g2.1 g2.6 g2.6 g
Fat0.7 g0.8 g2.7 g2.7 g
Fiber1.4 g1.3 g1.5 g1.5 g
Sugar0.3 g0.4 g0.2 g0.2 g
Sodium44.7 mg41.9 mg105.8 mg105.8 mg
Cholesterol0 mg0 mg0 mg0 mg

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