Oats pongal recipe is one among tasty south Indian oats recipes. If you want to include oats in your diet but in different forms, this pongal is for you. Quick to make in flat 15 minutes this pongal is healthy, wholesome and filling too. Tastes best when served with sambar and coconut chutney. Here is how you can make best oats pongal recipe with step by step photos.
Healthy Indian oats recipes like are easy and healthy choices for weight watchers. We have shared some Indian oats recipes like oats idli, oats dosa, pongal, oats khichdi,oats paniyaram recipes here. You can even replace rice with oats in this sambar sadham ,khichdi, bisibelebath, kharabath recipes.
Oats Pongal- Healthy and Tasty!
oats pongal is a very easy and simple choice for breakfast with oats. With just a handful of ingredients and 15 minutes we can make this pongal.
Pongal is the popular south Indian breakfast recipe with rice and lentils.You can serve pongalwith idli, vada, sambar and chutney for filling and complete breakfast. This oats pongal is a good alternate recipe for those who want to limit the intake of rice.
In this tasty oats pongal recipe we use quick cooking oats. So this pongal can be made in 15 minutes. Roasted oats is cooked with moong dal. The creamy pongal is seasoned with black peppercorns and cumin seeds. Finally it is tempered with curry leaves and ginger.
To make this recipe more healthy you can add grated carrots, spinach leaves.
You can serve oats pongal with sambar, tomato chutney, coconut chutney.
How To Make Oats Pongal Recipe
1. Pick,wash and rinse the gram dal, Dry roast it low flame till it slightly changes in color. Pressure cook the dal until it is completely cooked,creamy and mushy. Once the pressure is released you can mash it further if needed.
2. Heat a pan and add 2 teaspoons oil to it. Once the oil is hot add mustard seeds and let it splutter. Then add crushed cumin and black pepper corns and saute well till they crackle. Add the cashews and fry for 2 minutes. Now add the crushed ginger and curry leaves.
3. Add the oats and fry for 2 minutes. Add 1/2 up water and let the oats cook for 3-4 minutes.
You can use rolled oats or quick cooking oats for this recipe.
If you want to make vegan pongal use oil instead of ghee.
The recipe can be doubled or halved.
If you are looking for more breakfast recipes do check dosa, rava upma, poori, poha recipe.
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Oats Pongal Recipe
Oats pongal recipe | Indian oats recipes for breakfast
Oats pongal recipe, a very healthy and filling Indian oats recipes for breakfast. Pongal is a very healthy,filling semi thick porridge made with rice and moong dal,here rice is replaced with oats.
4.5 from 2 votes
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Prep Time 5mins
Cook Time 15mins
Total Time 20mins
Course Breakfast
Cuisine Indian
Servings 4
Calories 150kcal
1 CUP = 250 ml
Ingredients
1/2cupquick cooking oats
1/4cupsplit moong dal/pasi paruppu
salt
3/4cupwater
To temper oats pongal
1teaspooncumin seedscrushed
1/2teaspoonblack pepper cornscrushed
Small piece of gingerpeeled and crushed
4-6cashews
10-12curry leaves
2teaspoonsoil
Instructions
Wash,drain and dry roast the moong dal till it changes color slightly.
Pressure cook the moong dal until it is completely cooked and creamy
Heat a pan and add 2 teaspoons oil. Once the oil is hot, add the ingredients mentioned in "to temper", one by one.
Add the quick cooking oats and saute for 2-3 minutes.
Add 1/2 cup water and cook the oats for 3-4 minutes.
Add the cooked dal,salt and remaining 1.4 cup water and cook for 4-5 minutes.
Remove from flame and serve oats pongal hot with chutney/sambar
Notes
1. If you want you can add the moong dal without roasting,roasting the dal imparts a nice flavor and mild color to the pongal. 2. If you want a thick pongal with oats visible add 1/2 cup of water alone. 3. You can use ghee for tempering. 4. If the pongal solidifies,add 2-3 teaspoons milk/water and mix well over low heat before serving.
Nutrition
Calories: 150kcal
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Steel-cut oats are best and healthiest type of oats, according to Chawla. That's because they don't go through much processing. This type of oats contains huge amount of fiber, has lower GI so it is suitable for stabilising blood sugar levels and aids in metabolism and weight management.
Pongal tastes best when made fresh. So I don't advise freezing it. However, you can store the leftovers in the refrigerator for 2 to 3 days in an air-tight container and reheat them on a low heat on a stovetop pan using few tablespoons of water or reheat in a stovetop pressure cooker or Instant pot using manual mode.
“Whole grains are beneficial and healthy foods, and I can say that oatmeal is definitely beneficial,” Qi Sun, assistant professor of nutrition, said in the same article. As long as it's sugar-free, “eating oatmeal for breakfast is a good choice.”
Oatmeal is a nutritious snack that offers numerous health benefits when eaten daily. Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect.
Both Kellogg's Corn Flakes and Quaker Oats have their nutritional benefits. Corn Flakes typically offer a low-fat, low-calorie option, while Quaker Oats provide more fiber and complex carbohydrates.
The general oatmeal serving size is around half a cup of uncooked oats or one cup of cooked oatmeal. A serving of oats provides a variety of important nutrients, including protein, vitamins, and minerals.
The standard serving size of oats is 40 grams, or ½ cup, so eating just one serving of oats per day is enough to potentially ward off diabetes. Lastly, oats are a good source of fiber, which is vital for staying regular and preventing constipation. Fiber intake is also necessary for good gut health.
The best way to prepare your rolled oats is to soak them overnight in enough water to cover them (allow half a cup of oats per person). You could add some almonds to pre-soak with the oats. Soaking grains and nuts makes them easier to digest.
Improved Digestibility:Soaking oats helps break down phytic acid, an antinutrient found in oats. Phytic acid can bind to minerals, making them less absorbable. Soaking helps neutralize phytic acid, enhancing mineral absorption and improving overall digestibility.
To prepare overnight oats, simply put porridge oats in a container, fill them with water, your choice of milk or yoghurt, and place them in the fridge. Remember to always soak the oats for at least 12 hours, but 24 hours is better.
Traditionally pongal recipe is made with newly harvested short grain rice & moong dal as they give the best gooey texture to the dish. Aged rice & dal is not so go good to achieve that texture.
The combination of fresh boiled rice , moong dal, nuts and ghee increase insulin which reduces orexin ( activeness hormone) and stimulates melanin secreting hormone ( yes , not melatonin ) which makes us tired and sleepy .
The word Pongal comes from the Tamil word 'ponga', which means 'overflowing'. Boiling over milk in a clay pot on Pongal is believed to symbolize a happy future.
The healthiest oatmeal is less about the type of oat and more about how you make it, according to registered dietitian Jamie Nadeau. Steel-cut oats, quick oats, rolled oats – they're all nutritionally pretty similar, Nadeau says. The biggest difference is the texture. Steel-cut oats take longer to cook and are chewier.
If you start your day with a warm bowl of oatmeal, you can spruce it up with healthy add-ins. For example, you can season your oatmeal with a touch of maple syrup, along with anti-inflammatory cinnamon or ginger and fresh fruit.
A: Absolutely! As I said, the benefits really don't differ between the three types of oats. Also, we know that there are health benefits to eating breakfast, especially when it comes to diet quality and weight management.
Quaker Oats is both a good and healthy choice. Oats are a whole-grain cereal, known scientifically as Avena sativa. They are also good for your heart. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.
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