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Soak the dal and chop vegetables
Wash the dal until water comes clean and soak in water for 1 hour. Meanwhile, chop tomatoes, onions, ginger, garlic, and ponnaganni leaves.
- Serving Size 1 Small Cup (100 g)
- Calories89.8 kcal
- Carbs10.0 g (39.8 kcal)
- Protein4.2 g (16.9 kcal)
- Fats3.7 g (33.1 kcal)
Ponnanganni dal recipe
Ponnanganni dal is a good source of dietary fiber, vitamin D, copper, selenium, manganese, biotin, vitamin E, and an excellent source of vitamin C, beta carotene, and lutein. It helps strengthen muscles and boost immunity.
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Red gram dal
60 Grams
Ponnaganni
100 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Onion big
50 Grams
Asafoetida
2 Grams
Cumin seeds
2.5 Grams
Turmeric powder
2 Grams
Mustard seeds
2.5 Grams
Rice bran oil
1 Table Spoon
Salt
2.5 Grams
Water
200 Milliliter
Ginger garlic paste
2 Tea Spoon
Instructions
1
2
Pressure cook dal with vegetables and spices
Now, transfer the dal into a pressure cooker. Add water, ginger garlic paste, tomatoes, onions, green chilies, turmeric powder, ponnaganni leaves, salt, and curry leaves. Pressure cook to 4 whistles.
3
Top with tempering and serve
Heat oil in a deep nonstick pan. Add mustard seeds and saute until they start to splutter. Mix in asafoetida, cumin seeds, and curry leaves. Mix this tempering in the dal. Transfer dal into serving bowls and serve.
Nutrition Label
Ponnanganni dal
- Serving Size1 Small Cup (100 g)
- Calories89.8 kcal
- Carbs10.0 g
- Fiber3.3 g
- Sugar1.1 g
- Protein4.2 g
- Fat3.7 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium206.5 mg
Also Known As
Glycemic Index
30 Low
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
| Nutrient | Ponnanganni dal | Bottle gourd dal | Dudhi Bhopalyachi Dal | Fenugreek dal |
|---|---|---|---|---|
| Calories | 89.8 kcal | 83 kcal | 83 kcal | 86.6 kcal |
| Carbs | 10 g | 9.5 g | 9.5 g | 9.4 g |
| Protein | 4.2 g | 3.3 g | 3.3 g | 3.9 g |
| Fat | 3.7 g | 3.5 g | 3.5 g | 3.7 g |
| Fiber | 3.3 g | 2.6 g | 2.6 g | 3 g |
| Sugar | 1.1 g | 1.1 g | 1.1 g | 1.2 g |
| Sodium | 206.5 mg | 196.1 mg | 196.1 mg | 207.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
