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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Whole grain oats: These oats are unprocessed, retain the highest nutritional value and have a chewy texture. They are perfect for breakfast bowls, grain salads and risottos. Steel-cut oats: This form of oats is chopped into pieces using steel blades.
Just melt a little pat of butter in a saucepan over medium heat, and once the foam settles down, add your oats. Stir to coat the oats in the butter and then toast them, swirling or stirring the pan often, until they are fragrant and have even darkened a shade, about five minutes.
A 2021 systematic review published in the Journal of Nutrition found a link between oat consumption and increasing beneficial bacterial groups within one's gut, making it a gut-friendly and heart-healthy breakfast.
As far as plain oats go there isn't one kind that's healthier than the other. "It's a common misconception that one type of oat is healthier than another," says Rizzo. "They are all actually identical in terms of their nutrition.
High-sugar toppings like chocolate, syrup, and dried fruit
As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
When in doubt, add nut butters for creaminess, sweetness, and plenty of good protein. We like crunchy peanut butter for added texture, almond butter, cashew butter, and even tahini. Throw a chopped banana and a smudge of vanilla paste into stovetop oats for creamy, delicious, banana bread oatmeal.
Simple tip #1: Make oatmeal with milk (or a non-dairy alternative) versus water. Not only does oatmeal made with water taste way less delicious, but you're also missing out on the extra protein staying power that milk will add to the breakfast. Water will also make the oats more gummy instead of creamy.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Yes, oats can be eaten without cooking. For example, there are a number of no-bake cookies containing oats that are very popular. However, because some individuals have more sensitive digestive tracts, it is a good idea to introduce raw oats to your diet slowly and to drink some fluids when eating the oats.
But in general, stick to a half-cup of dry rolled oats as one serving size. The number of calories in a cup of oatmeal this size comes out to 150 calories, leaving about another 150 for your toppings for a filling breakfast that doesn't turn into a calorie bomb.
For added protein, I like making one of my protein oatmeal recipes, savory oats (with an egg on top) or serving it with a couple hardboiled eggs on the side. For healthy fats, I like adding chopped nuts (like almonds, walnuts and cashews) and seeds (like chia, flax and sunflower seeds).
First, start with your base. Nadeau recommends milk instead of water because it adds protein and makes the oatmeal creamier. Next, look to protein. Try Greek yogurt, which has about 13 grams of protein per cup or peanut butter, which also packs in fiber and healthy fats.
It also provides a protective lining in the stomach in the mornings from the produced hydrochloric acid. A single cup of cooked oatmeal has about 150 calories, up to 4 grams of fiber, and a hefty 6 grams of protein. Safe to say, oatmeal makes for a great first meal to start off your day on a healthy note.
According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.
Raw oat dishes, such as overnight oats, are a great option for a healthy make-ahead breakfast or lunch. They can be endlessly customized to fit a variety of flavor preferences and dietary restrictions.
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