Karnataka Recipes
 
Khara Pongal  
   
Serves 4

Ingredients

Rice 1 cup

Grated ginger 1 tbsp
Green gram dal 1/2 cup Black Pepper 1 tsp
Water about 3 cups Cumin seeds 1 tsp
Milk 1/2 cup(optional) Ghee 2 tbsps
Salt to the taste Broken Cashewnuts 8
Curry leaves few  

Method
Wash rice and green gram dal together. Add 3 cups of water and pressure cook or cook till done.
Add salt, ginger, curry leaves with half cup of milk. Crush pepper and cumin seeds. Fry cashewnuts, cumin seeds and pepper in little ghee. Then pour over pongal.
Mix well and serve hot with ghee on top

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

230

Carotene ( μg )

61.5

Protein (g) 6.04 Vitamin C (mg) 0.25
Carbohydrate (g) 28.89 Mg  (mg) 66.03
Fat (g) 10.08 Na  (mg) 12.53
Fibre (g) 0.29 K  (mg) 161.25
Minerals (g) 0.82 Mn  (mg) 0.54
Calcium  (mg) 29.5 Zn  (mg) 0.99
Phosphorus  (mg) 121 Cr  (mg) 0.01
Iron  (mg) 1.04