Cracked wheat Spinach Pongal-Healthy Toddler Meal in a Bowl

Another toddler recipe from my kitchen. I like to make simple changes to the recipes and make healthy meals for my Tot. As kids they can easily adapt to eating various foods, which would steer them into the direction of eating healthy food. This recipe is best for vegetarians as it provides good amounts of Iron, which is often the problem with vegetarian diets.

The recipe here is a modified version of Pongal, an Indian delicacy where Rice and Moong dal(Split, skinned green gram) are cooked with spices. My Recipe uses cracked wheat in place of Rice. Also I have added spinach to provide a vegetable and to make it a complete meal. Also check my Rava Pongal (Cracked wheat Pongal) recipe which is for whole family.

My idea is to add carb, protein, fat, vegetable sources in every meal to cover all food groups for nutritional purpose. I achieved it and ultimately my Tot loved it. The recipe is very easy as I used pressure cooker. The fat source here is Ghee( Clarified butter). You can use oil in place of Ghee if you are a vegan.I have used Coarse cracked wheat which will cook like rice and has a chewy texture when done. I have used a small 3Liter size pressure cooker, which is perfect to make my Toddler meals. If you do not have a small one, use big cooker with a vessel inside. You might have to do seasoning seperately.

Nutrition:Cracked Wheat:Cracked wheat is made by crushing the whole wheat berries.It contains carbohydrates, proteins and high amount of fiber.Also it has rich amounts of Iron.High fiber diets are known to lower the risk of diabetes type-2.Also high fiber aids in digestion and prevents constipation.Lentils are rich protein sources.This recipe has all essential food groups.Spinach is rich in Vitamin A,C,K. Rich in minerals like Iron,Calcium. The recipe involves pressure cooking which is the best method to retains maximum nutrients. The spices used in the recipe are healthy as well. Vegetarians are known to be prone to anemia.This recipe is perfect for those Kids.

Servings:
Two (2)
Total time:
20 minutes
Category:
Kidzbites
Author:
Praveena Gudipati

Ingredients: (I use US standard measuring; 1cup=8oz=250ml)

• 1/2 cup Cracked wheat
• 1/4 cup Moong dal (Split, skinned green gram)
• 2.5 cups water
• 3/4th-1 cup finely chopped spinach
• Salt to taste
• 1/4 tsp ground black pepper
• 2 tbsp Ghee (Clarified butter)
• 4-5 cashews 
• 1 tsp ginger grated

           Cracked wheat Spinach Pongal Step-by-Step Recipe with Photos

1. Take moong dal in a bowl and wash. To the bowl add cracked wheat and 2.5 cups water.Keep it aside.
   
2. Heat a pressure cooker (I used a small cooker), add ghee to it. Now fry the cashew pieces till browned. season with cumin seeds and grated ginger. Then add ground black pepper. 
   
   
   
   
   
   
3. Now add chopped spinach to the cooker. Cook few minutes. 
   
4. Now add cracked wheat n Dal to the cooker along with water. Add turmeric n salt to taste.
   
   
   
   
5. Cover the cooker and put whistle. Cook for 3-4 whistles. 
6. Turn off the stove and when tge pressure is gone open the cooker.
   
7. Top Pongal with Ghee and serve with Yogurt/ Sambar on side or as it is.

Tips: 

• You can add different veggies every time you make it so kids will not get bored.
• Adjust spice level accordingly.
• For vegans, replace ghee with any oil.

Related Recipes:

• Oatmeal Apple Cereal
• Multigrain Mini blueberry Pancakes
• Cracked wheat Toordal Kichidi
• Oat Veggi Crepes