Pongal Recipe With Nutrition Data and Calorie Count

Pongal

A delicacy with rice and lentils that serves as the traditional festive meal for the Tamil harvest festival.

Yields:

4 servings

Prep Time:

10 mins

Cook Time:

20 mins

Meal Type:

Main Dish
Lunch

Rating:

Ingredients

1/2 cup lentils
1 tsp ghee
1 tsp black pepper
1 tsp cumin
1 tsp salt
2 tsps ginger
1/2 oz coconut
1 cup white rice

Directions

Boil the rice and lentils together until they are soft and mushy.
In a deep pan, heat the ghee and add all the other ingredients to it. Stir fry for a minute.
Add the boiled rice and lentils into the deep pan, mix well and garnish with a few fried cashew nuts and curry leaves.
Serve hot with coconut chutney.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 296

% Daily Value*

Total Fat

Amount Per Serving 3.24g

% Daily Value 4%
- Saturated Fat
  
  Amount Per Serving 1.963g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.269g
- Monounsaturated Fat
  
  Amount Per Serving 0.3g
Cholesterol

Amount Per Serving 2mg

% Daily Value 1%
Sodium

Amount Per Serving 1105mg

% Daily Value 48%
Total Carbohydrate

Amount Per Serving 55.47g

% Daily Value 20%
- Dietary Fiber
  
  Amount Per Serving 8.4g
  
  % Daily Value 30%
- Total Sugars
  
  Amount Per Serving 0.81g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 10.27g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 0mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 2mg

% Daily Value 2%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 3mg

% Daily Value 0%
Iron

Amount Per Serving 28mg

% Daily Value 156%
Potassium

Amount Per Serving 312mg

% Daily Value 7%

Nutrition summary:

Calories 296 KCal
Fat 3.24 g
Carbs 55.47 g
Protein 10.27 g

There are 296 calories in 1 serving of Pongal.

How long would it take to burn off 296 KCal?
Basketball	30 minutes
Cycling (10 MPH)	41 minutes
Jogging	24 minutes
Running	20 minutes
Swimming (crawl, moderate pace)	29 minutes
Walking	34 minutes
Weight Training	34 minutes
Values estimated based on person weighing 160 lbs.