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Brown Rice And Moong Dal Pongal Recipe (Low Salt)

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Tarla Dalal • Updated : Dec 29, 2025

Brown Rice And Moong Dal Pongal Recipe (Low Salt)

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Table of Content

About Brown Rice And Moong Dal Pongal, Low Salt Recipe

Ingredients

Methods

How to make Brown Rice And Moong Dal Pongal

Nutrient values

Brown Rice and Moong Dal Pongal | South Indian Breakfast Dish | blood pressure friendly |

Brown Rice and Moong Dal Pongal is a wholesome South Indian breakfast dish that combines brown rice and yellow moong dal (split yellow gram) to create a flavorful, yet health-conscious meal. On the Tarla Dalal recipe page, the author highlights how brown rice — as a nutrient-dense alternative to white rice — brings more fiber and lower sodium to the classic pongal preparation, making it suitable for those watching their blood pressure and overall health.

The preparation involves dry roasting the rice and dal, pressure cooking them with minimal salt and water, and then adding a traditional tempering (tadka) of cumin seeds, asafoetida, curry leaves, dry red chillies, and ginger. This tempering not only infuses aroma and depth of flavor, but also helps balance the gentle, comforting texture of the cooked grains. The recipe’s low-salt approach makes it ideal for people seeking heart-friendly breakfast options.

Nutritionally, this low-salt pongal offers a balanced mix of carbohydrates, protein, and fiber with only about 168 calories per serving, along with beneficial micronutrients like magnesium and potassium. The modest sodium content (around 102.9 mg per plate) supports its inclusion in lower blood pressure breakfast menus without compromising on taste or satiety.

Ingredients

for Brown Rice and Moong Dal Pongal

1/2 cup brown rice
1/2 cup yellow moong dal (split yellow gram)
1/2 tsp roasted and crushed cumin seeds (jeera)
1/2 tsp crushed peppercorns (kalimirch)
1/8 tsp salt
2 tsp oil
1/4 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
4 curry leaves (kadi patta)
2 whole dry Kashmiri red chilli , broken into pieces
1 tsp finely chopped ginger (adrak)

Method

for Brown Rice and Moong Dal Pongal

Clean, wash the brown rice and moong dal using a strainer and drain well.
Spread the brown rice on a dry muslin cloth and allow it to completely dry for 30 minutes.
Heat a deep non-stick pan, add the brown rice and moong dal and dry roast on medium flame for 7 to 8 minutes.
Combine the rice- moong dal mixture, crushed cumin seeds, peppercorns, 3¼ cups of water and salt, mix well and pressure cook for 5 whistles.
Allow the steam to escape before opening the lid.
Mash it well using a spatula. Keep aside.
Heat the oil in a small non-stick pan and add the cumin seeds.
When the seeds crackle, add the asafoetida, curry leaves ,dry red chillies and ginger and sauté on medium flame for 1 minute.
Add this tempering over the cooked pongal and mix well.
Serve immediately.

Brown Rice and Moong Dal Pongal, Low Salt Recipe recipe with step by step photos

How to make Brown Rice And Moong Dal Pongal

1. To make the Brown Rice and Moong Dal Pongal, Low Salt Recipe, Clean, wash the 1/2 cup brown rice and 1/2 cup yellow moong dal (split yellow gram) using a strainer and drain well.
2. Spread the brown rice on a dry muslin cloth and allow it to completely dry for 30 minutes.
3. Heat a deep non-stick pan, add the brown rice and moong dal and dry roast on medium flame for 7 to 8 minutes.
4. Combine the rice- moong dal mixture, 1/2 tsp roasted and crushed cumin seeds (jeera), 1/2 tsp crushed peppercorns (kalimirch), 3¼ cups of water and 1/8 tsp salt, mix well and pressure cook for 5 whistles.
5. Allow the steam to escape before opening the lid. Mash it well using a spatula. Keep aside.
6. Heat the 2 tsp oil in a small non-stick pan.
7. Add the 1/4 tsp cumin seeds (jeera).
8. When the seeds crackle, add 4 curry leaves (kadi patta).
9. Add 2 whole dry Kashmiri red chilli , broken into pieces.
10. Add 1 tsp finely chopped ginger (adrak) and 1/4 tsp asafoetida (hing) and sauté on medium flame for 1 minute.
11. Add this tempering over the cooked pongal and mix well.
12. Serve Brown Rice and Moong Dal Pongal, Low Salt Recipe immediately.