Bulgur Wheat Pongal Recipe. Low Salt Healthy South Indian
Tarla Dalal
• Updated : Jan 14, 2026
Bulgur Wheat Pongal is a wholesome and comforting South Indian dish made using bulgur wheat, yellow moong dal, and mild spices. It is a healthier alternative to traditional rice pongal, offering more dietary fiber and a light texture. Cooked with ghee, cumin seeds, black pepper, and ginger, this pongal has a warm, soothing flavor that is easy to digest. It is ideal for low-sodium diets, diabetic-friendly meals, or anyone seeking a nutritious breakfast or lunch. Serve it hot with a bowl of low-fat curds for a balanced, satisfying meal.
Table of Content
About Bulgur Wheat Pongal, Low Salt Recipe
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Ingredients
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Methods
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How to make Bulgur Wheat Pongal
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FAQs
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Related Bulgur Wheat Pongal Recipe
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Tips for Bulgur Wheat Pongal Recipe
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Nutrient values
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Next only to Idli and Dosa, Pongal is amongst the most popular breakfast recipes in South India.
Usually made of rice and moong dal, cooked and spiced up with pepper and cumin seeds, Pongal is quite sumptuous and ensures that you don’t get hungry till lunch time!
We have made this popular recipe healthier by replacing rice with bulgur wheat, to enhance the fibre content. Amazingly flavourful, with hints of pepper, ginger and cumin, this Bulgur Wheat Pongal is sure to please your tummy and your taste buds.
Serve it immediately after preparation. On a day when you are feeling indulgent, garnish this Pongal with some roasted cashews and feel the taste spike up further.
A few more low salt snack options are Seviyan Upma and Poha Handwa .
Tags
Soaking Time
15 minutes
Preparation Time
10 Mins
Cooking Time
17 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
27 Mins
Makes
5 servings
Ingredients
for Bulgur Wheat Pongal
- 1/2 cup broken wheat (dalia)
- 1/2 cup yellow moong dal (split yellow gram)
- 2 tsp oil
- 1/2 tsp crushed black pepper (kalimirch)
- 1/2 tsp cumin seeds (jeera)
- 1/4 tsp asafoetida (hing)
- 4 curry leaves (kadi patta)
- 1/2 tsp ginger (adrak) paste
- 2 whole dry Kashmiri red chilli , broken into pieces
- 1/4 tsp salt
Method
for Bulgur Wheat Pongal
- Combine the bulgur wheat and yellow moong dal in a deep bowl with enough water and soak for 15 minutes. Drain and keep aside.
- Heat the oil in a pressure cooker; add the peppercorns and cumin seeds and sauté on a medium flame for a few seconds.
- Add the asafoetida, curry leaves, ginger paste and dry red chillies and sauté on a medium flame for 30 seconds.
- Add the soaked bulgur wheat-yellow moong dal and salt and sauté on a medium flame for 1 minute.
- Add 2½ cups of water, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Serve immediately.
Bulgur Wheat Pongal, Low Salt Recipe recipe with step by step photos
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To make the Bulgur Wheat Pongal, Low Salt Recipe, In a deep bowl, put 1/2 cup yellow moong dal (split yellow gram).
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Add 1/2 cup broken wheat (dalia).
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Wash them very well.
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Drain it and add enough water to soak the dals.
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Cover with a lid and soak for 15 minutes.
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Drain and keep aside.
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Heat the 2 tsp oil in a pressure cooker.
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Add the 1/2 tsp crushed black pepper (kalimirch) and 1/2 tsp cumin seeds (jeera) and sauté on a medium flame for a few seconds.
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Add the 1/4 tsp asafoetida (hing), 4 curry leaves (kadi patta), 1/2 tsp ginger (adrak) paste and 2 whole dry Kashmiri red chilli , broken into pieces and sauté on a medium flame for 30 seconds.
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Add the soaked bulgur wheat-yellow moong dal and 1/4 tsp salt and sauté on a medium flame for 1 minute.
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Add 2½ cups of water, mix well and pressure cook for 3 whistles.
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Allow the steam to escape before opening the lid.
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Serve Bulgur Wheat Pongal, Low Salt Recipe immediately.
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- What is Bulgur Wheat Pongal?
It’s a South Indian-style pongal made with bulgur wheat (broken wheat) and moong dal, lightly spiced and cooked until soft and creamy a healthier twist on classic pongal. - Why use bulgur wheat instead of rice?
Bulgur wheat increases fiber content and slows glucose absorption, making it healthier than regular rice. - Is this recipe suitable for low-salt diets?
Yes the recipe uses very little salt (¼ tsp), making it suitable for low-sodium diets and people managing high blood pressure. - Do I need to soak the bulgur wheat and dal?
Yes soak the bulgur wheat and yellow moong dal together for about 15 minutes before cooking. - What spices are used?
The key spices are crushed black pepper, cumin seeds, asafoetida, ginger paste, and dry red chillies. - What cooking method is recommended?
A pressure cooker is used: after tempering spices, add the soaked grains and water, and pressure cook for about 3 whistles. - Can I add garnishes?
Yes you can garnish with roasted cashews for extra flavor and texture. - How many servings does this recipe make?
It makes about 5 servings, perfect for a family breakfast. - How long does it take to prepare?
Total time including soaking is around 27 minutes (soak 15 min, prep 10 min, cook 17 min). - What are the approximate nutrition facts per serving?
One serving has roughly 124 calories, about 4.9 g protein, 20.5 g carbs, and 1.5 g fiber with only 5 mg sodium.
If you liked this Bulgur Wheat Pongal Recipe then also check out other recipes like:
- Choose the Right Bulgur Wheat
Use fine or medium bulgur wheat for a soft, pongal-like texture. Coarse bulgur may remain chewy and affect the final consistency. - Roast the Bulgur Lightly
Dry-roasting the bulgur wheat for a few minutes enhances its nutty aroma and prevents it from turning sticky while cooking. - Maintain Proper Water Ratio
Bulgur absorbs water quickly, so add enough water to achieve a soft, porridge-like consistency similar to traditional pongal. - Cook Moong Dal Till Soft
Ensure the moong dal is well-cooked and mushy so it blends smoothly with the bulgur wheat and gives a creamy texture. - Use Minimal Salt Carefully
Since this is a low-salt recipe, add salt gradually and taste before serving. You can balance flavor with spices instead of extra salt. - Enhance Flavor with Tempering
A tempering of cumin seeds, ginger, black pepper, and a little ghee adds strong aroma and taste without increasing sodium. - Add Ginger for Digestibility
Freshly grated ginger not only boosts flavor but also aids digestion, making the pongal lighter on the stomach. - Adjust Consistency Before Serving
Bulgur pongal thickens as it cools, so add a little hot water and mix well just before serving if needed. - Use Ghee in Moderation
A small quantity of ghee is enough to enhance taste while keeping the dish light and healthy. - Serve Hot for Best Taste
Bulgur wheat pongal tastes best when served hot, accompanied by low-salt chutney or plain curd for a balanced meal.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv)per plate
| Energy | 124 Calories |
| Protein | 4.9 g |
| Carbohydrates | 20.5 g |
| Fiber | 1.5 g |
| Fat | 2.4 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
Click here to view Calories for Bulgur Wheat Pongal, Low Salt Recipe
The Nutrient info is complete
Nisha
Oct. 14, 2014, 5:36 p.m.
Liked this Pongal with bulgur wheat.. It''s a very good surprise for all South Indian fans... Its suits all meals of the day - be it breakfast, snack or dinner.
