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Apr 5, 2011

Wheat rava Pongal / Cracked Wheat Pongal ~ Healthy Breakfast Recipe

         My mom is a diabetic Patient and sometimes her blood glucose level will go up to 340-360 mg. So she should be very strict in diet and should not take rice for any reason. But being a typical south Indian lady she prefer rice for lunch and cannot run a day without  it. But i will be very strict and will not give her rice rather make her meals with whole wheat, wheat rava, ragi, oats. In order to make her meals even more tasty, delicious and filling i used to experiment more with full grains. So one time i tried her favorite Ven pongal with cracked wheat instead of rice. This cracked wheat pongal tasted so good and she loved it. Not only for diabetic people this is good for all. Healthy choice & fiber rich recipe.

  1. Cracked Wheat/Godhuma rava      1/2 cup
  2. Moong dal    1/4 cup or less
  3. Salt     as needed
  4. Turmeric powder   a pinch
To temper
  1. Oil    2-3 tsp
  2. Cumin seeds/Jeera     2 tsp
  3. Pepper corns   1/2 tsp
  4. Ginger    2 tsp(finely chopped)
  5. Curry leaves     few
  6. Cashew nuts    4-5 (optional)
Method 1
  • Cook moong dal with a pinch of turmeric powder and enough water and keep aside.
  • Heat 2 cups of water in a vessel and allow to boil...when it starts boiling add the cracked wheat and stir well like we do for upma.
  • When all water get absorbed but with little moisture add cooked moongdal, salt and mix everything well.
  • And stir for 1 minute and remove from the stove.
  • Heat oil in a pan and add all the tempering ingredients and fry for a minute and add it to the pongal and mix well.
  • Its done...Wheat rava pongal is now ready to serve with sambar or can be taken as such.
Method 2
  • Add moong dal and cracked wheat together in a pressure cooker, wash well then add 2 and 1/2 cups of water, enough salt and turmeric powder. 
  • Stir well and pressure cook for 1 whistle and switch off the stove.
  • Allow the pressure to cool down then open the lid and mix everything well.
  • Then heat oil in a pan, then add the tempering ingredients one by one and add it to the pongal and mix well.
  • That's it Cracked Wheat Pongal ready. Cracked Wheat pongal with Tomato Chutney, Coconut Chutney, Sambar
cracked wheat pongal made using method 2


  1. My mother too is a diabetic patient. She would love to have this dish.

  2. Nice idea!!! My dad is a diabetic and I am sure he will like this dish

  3. Thanks a lot for these diabetic receipes , my father-in-law is diabetic so any more recioes will help


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