Classical Ayurvedic Profile & Preparation
Rice-mung porridge laden with ghee, black pepper and cumin — the temple breakfast; kitchari's richer southern cousin.
Traditional Preparation (Samskara)
Rice and mung cooked soft, mashed with generous ghee, tempered with whole pepper, cumin, ginger and curry leaves.
Classical Provenance: South Indian temple tradition.
Synergistic Combinations (Samyoga)
- with coconut chutney and sambar
- extra pepper for kapha
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: kapha excess (rich ghee amounts)
Verified USDA Nutrition Facts for Ven pongal
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup (200g):
| Nutrient | Per 100g | Per Serving (1 cup) |
|---|---|---|
| Energy (Calories) | 94 kcal | 189 kcal |
| Protein | 3.1 g | 6.2 g |
| Total Carbohydrates | 14.8 g | 29.6 g |
| Dietary Fiber | 1.7 g | 3.4 g |
| Total Sugars | 0.7 g | 1.3 g |
| Total Fat | 2.6 g | 5.2 g |
| Calcium | 20.5 mg | 41.0 mg |
| Iron | 1.34 mg | 2.69 mg |
| Magnesium | 25.0 mg | 49.9 mg |
| Phosphorus | 52.9 mg | 105.7 mg |
| Potassium | 138 mg | 277 mg |
| Sodium | 104 mg | 209 mg |
| Zinc | 0.45 mg | 0.91 mg |
| Copper | 0.15 mg | 0.30 mg |
| Manganese | 0.26 mg | 0.52 mg |
| Selenium | 2.5 µg | 5.0 µg |
| Vitamin C | 0.4 mg | 0.9 mg |
| Vitamin A (RAE) | 15.2 µg | 30.5 µg |
| Vitamin E | 0.15 mg | 0.30 mg |
| Vitamin K | 1.8 µg | 3.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.68 mg | 1.36 mg |
| Vitamin B6 | 0.06 mg | 0.11 mg |
| Folate (DFE) | 96.6 µg | 193.2 µg |
| Choline | 10.6 mg | 21.2 mg |
