Bulgur Pongal Recipe

Looking for an easy Bulgur Pongal recipe? Learn how to make Bulgur Pongal using healthy ingredients.


Submitted by cosmic22

Makes 4 servings



Pongal, primarily cooked with rice and lentils, i modified it with Bulgur wheat. Its healthy and has fiber, iron and manganese.

Recipe Ingredients for Bulgur Pongal

1/2 cup Moong Dal
1 cup Spinach
1 cup dry Bulgur Wheat
1/4 cup, sliced Onions
1/4 tsp Pepper, Red Or Cayenne
1/4 tsp Salt, Table
1 tbsp Olive Oil
5 g Cumin Powder
0.13 cup, chopped or sliced Tomatoes, Red, Ripe
0.13 fruit (2-1/8" dia) Lemons

Recipe Directions for Bulgur Pongal

  1. 1. Soak 1 cup of Bulgur wheat and 1 cup of Moong Lentils in separate container.

  2. 2. Wash and drain the lentils and cook for 20 min or until it softens.

  3. 3. In a pad heat the oil and saute the onions, add pepper flakes, Garlic, tomato, spinach. Stir for a while.

  4. 4. Add chili powder and cumin.

  5. 5. Add the lentils and add the bulgur wheat to the mix. Add 1/4 cup of water if needed. Cover and cook for 10 min or until bulgur softens.

Categories

Pasta, Rice, Vegetarian

Nutrition Facts
Serving Size 88.2g
Amount Per Serving
Calories
257
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
163mg
7%
Potassium
237mg
7%
Total Carbohydrates
45.4g
15%
Dietary Fiber
9.2g
37%
Sugars
1.5g
Protein
11.2g
Vitamin A 16% Vitamin C 8%
Calcium 7% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • High in dietary fiber
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