Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 210 g | Sweet · Heating |
 Split mung dal | 160 g | Sweet, Astringent · Cooling |
 Coarsely crushed black pepper | 3 g | Pungent · Heating |
 Cashews | 28 g | Sweet · Heating |
 Ghee | 30 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 7 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1550 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the millet and mung dal until the draining water is mostly clear; soak for 20 minutes and drain.
- Warm the ghee in a heavy pot; bloom the cumin, ginger, and turmeric just until fragrant.
- Add the drained grains and the prepared coarsely crushed black pepper, cashews; turn them through the spiced fat for one minute.
- Pour in the water, add the rock salt, and bring to a lively boil; lower the heat and cook covered for 30–35 minutes.
- Stir and lightly press the grains to a cohesive, spoon-soft texture; rest covered for five minutes before serving warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian pongal tradition)
Millet Pongal is a soft one-pot grain-and-pulse preparation suited to a freshly cooked meal. Vata: serve warm with a little extra ghee. Pitta: favor coriander or fennel and keep pungent seasoning mild. Kapha: use a lighter portion and sharpen gently with dry ginger or black pepper.
USDA Nutrition Facts for Millet Pongal
| Nutrient | Per 100g | Per Serving (1 serving (499g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 452 kcal |
| Protein | 3.4 g | 16.8 g |
| Total Carbohydrates | 13.4 g | 67.2 g |
| Dietary Fiber | 2.3 g | 11.6 g |
| Total Sugars | 0.6 g | 3.1 g |
| Total Fat | 2.7 g | 13.7 g |
| Calcium | 17.2 mg | 86.1 mg |
| Iron | 1.15 mg | 5.72 mg |
| Magnesium | 32.9 mg | 164.3 mg |
| Phosphorus | 67.9 mg | 339.2 mg |
| Potassium | 137 mg | 686 mg |
| Sodium | 102 mg | 512 mg |
| Zinc | 0.49 mg | 2.47 mg |
| Copper | 0.20 mg | 0.99 mg |
| Manganese | 0.30 mg | 1.50 mg |
| Selenium | 1.1 µg | 5.6 µg |
| Vitamin C | 0.4 mg | 2.1 mg |
| Vitamin A (RAE) | 13.3 µg | 66.2 µg |
| Vitamin E | 0.13 mg | 0.63 mg |
| Vitamin K | 1.7 µg | 8.5 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.49 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.71 mg | 3.55 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 60.0 µg | 300.0 µg |
| Choline | 9.2 mg | 46.2 mg |
