Celebrating the South Indian Festival of Harvest “Pongal” with this delicious Samba Wheat Rava Pongal or Samba Godhumai Rava Pongal.
Samba Wheat Rava or Dalia is a healthy breakfast option which keeps you full for long. Combined with lentils, i.e. the Yellow Moong Dal and a good tempering of ghee, pepper, jeera and cashews, this uber delicious breakfast when paired with a chutney, sambar or Gothsu is a treat!
Pongal, even though a Rice and Lentil based dish, is commonly eaten as breakfast in South India. A small portion is enough to keep you full until lunch. It is a healthy combination of carbs, protein, ghee, nuts and pepper that aids digestion. Ghee is one of the key ingredients for a good Pongal. Do not skip that nor substitute with oil. Some Traditional delicacies are to be best enjoyed with absolutely no guilt.
I have a traditional Ven Pongal or Ghee Pongal Recipe on the blog that is made with the Rice and Lentil combination but I decided to make an alternative variety of Pongal with Godhumai Rava or Dalia especially for Diabetics, who avoid rice. This is one of the safest food items to consume by senior citizens as it is very soft to chew and uses no spices except pepper which aids in digestion.
For this recipe, I have used Fine Samba Wheat Rava. It is available in local grocery shops, especially the ones that sell South Indian Grocery. I have also cooked this in a pressure cooker which took only 3 whistles.
Samba Wheat is also known as Emmer Wheat and Khapli Wheat in Hindi. It is very fibre rich and the Dalia or the Wheat Rava is the most common way to cook and consume. Upon digging Wikipedia on Emmer Wheat, I found that it accounts for 2% of the total wheat grown in India and mostly grown in Southern India, some parts of Maharashtra and Gujarat.
You can use Samba Wheat Rava to make delicious Upma too with mixed vegetables. We usually make the Upma for brunch as it is very filling.
Let us now look at the easy recipe (with pictures) and make some healthy variety of Pongal for the entire family.
Taking this to #178FoodieMondayBlogHop where the theme is “Harvest Harmony” and I decided to make a healthier Pongal Variety especially for Diabetics, Samba Wheat Rava Pongal or Godhumai Rava Pongal.
Recipe to Make Samba Wheat Rava Pongal / Godhmai Rava Pongal
Prep Time 5 mins
Cook Time 30 mins (includes 10 mins of soaking)
1 cup is 150 ml (serves 2)
- 1 cup Fine Samba Wheat Rava
- 1/4th cup Yellow Moong Dal
- 2 tblsp Ghee or Clarified butter
- 1 tsp Jeera or Cumin seeds
- 10 to 12 whole Pepper Corns
- 6 to 7 cashews (halved)
- Few Sprigs of Curry leaves
- salt to taste
- Wash and soak the Samba Wheat Rava and Moong dal together for 10 minutes.
2. After 10 minutes, add salt and pressure cook with required water for 3 whistles.
3. Heat a kadhai or non stick pan, add ghee or clarified butter.
4. Now add cumin seeds or jeera, peppercorns, cashews and curry leaves. Saute this for few minutes until the cashews have roasted and curry leaves appear slightly crisp.
5. Add the cooked wheat rava and moong dal mixture. Mix well, check for salt and switch off flame.
6. Serve piping hot with accompaniments of your choice.
- I have used Samba Wheat Rava here. You can use commonly available Dalia too.
- I have used the fine wheat rava instead of coarser variety that takes much more time to cook and an extra whistle in the pressure cooker perhaps.
- If you do not like whole peppercorns used, coarsely grind it and add. Do not skip pepper as it is essential ingredient for a good pongal and aids in digestion too.
- Leftovers stay good in a refrigerator for a day. It is however ideal to consume this piping hot for best results.
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