Rava Pongal (Healthy Upma)

Rava (Rawa) Pongal is a type of healthy upma because it’s made with protein packed mung daal. The mung daal also provides great texture to the normally soft sooji upma. Try this delicious and comforting recipe (courtesy of Girija Challa) for your next weekend breakfast or brunch.

Ingredients: (Serves 4)

Rava/Suji – 1 cup (175g)
Mung Daal – 3/4 cup (approx 150g)
Water (for Mung Daal) – 2 cups
Ghee – 1 Tbsp
Mustard Seeds – 1/2 tsp
Cumin Seeds – 1/2 tsp
Urad Daal – 1/2 tsp
Peanuts – 2 Tbsp
Whole Black Peppercorns – 10-12
Asafoetida – 1/8 tsp
Turmeric – 1/4 tsp (optional)
Minced Ginger & Garlic – 1 Tbsp
Green Chilies – slit, to taste
Curry Leaves – few
Water – 4.5 cups
Salt – to taste
Lime Juice – to taste (optional)
Cilantro – chopped for garnishing


1. Dry roast Mung Daal in a skillet until fragrant and light pink. Remove from pan, cool and rinse with water to clean.
2. In the same skillet, dry roast Sooji (Rava) until fragrant and light golden.
3. In a pressure cooker, add washed mung daal, 2 cups water and a little salt. Pressure cook for 1 whistle and remove the pressure after 2-3 minutes. Daal should be tender but whole, not mushy.
4. Heat Ghee in a pan on medium heat.
5. Add Mustard Seeds and allow them to pop.
6. Add Cumin Seeds, Urad Daal, Black Peppercorns and Peanuts. Cook until Peanuts are light golden.
7. Add Asafoetida, Curry Leaves, Ginger/Garlic, Green Chilies – cook for 1 minute.
8. Add 4.5 cups of water and salt to the pan (water can be heated in the microwave to save time).
9. Cover and bring mixture to a boil.
10. Add roasted Rawa to the water and continually mix so no lumps form.
11. Add cooked Mung Daal and mix.
12. Keep mixing frequently until the water evaporates and the pongal comes to desired consistency. Cover and let it rest for 3-5 minutes.
13. Lime Juice (optional) can be added.
14. Garnish with chopped cilantro (coriander leaves).
15. Serve hot.

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What is rawa rava pongal, healthy Indian breakfast recipes, how to make upma, mung daal upma recipe, indian brunch ideas, south indian recipes.

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0 thoughts on “Rava Pongal (Healthy Upma)

  1. Hello Anuja & Hetal,
    Thank you for posting some of the most mouth watering recipes. Since I am a pressure cooker novice, I was wondering if you have any recommendations on the amount of water that needs to be added to toor daal, urud daal, or chick peas. I seem to not add enough water causing the food to stick to the bottom of the cooker.
    I would appreciate any advice or suggestions you could provide on this.
    Thank you.

  2. Hey HEtal and Anuja,
    I have a doubt.. why do you say that fine soji will not work for this recipe? It is all I have at home and I really want to make it!

  3. Hi Anuja & Hetal,

    I love your website and the presentation. I liked your neer dosa recipe and it came out very well when I tried at home. My daughter loves watching your videos.

    Can you show some recipes for weight watchers? I live in India at present (moved back 10 years ago from US). It would be great if you kept the ingredients in mind (ease of availability in India) while you form the recipes.


  4. Hi,

    I tried making Rava Pongal today, the recipe is good and easy to follow as always with other recipes.

    But I’ve one quick question, don’t you think as per the recipe written 4.5 cups of water for the roasted sooji and cooked moong dal is too much.

    Should we cut down on the amount of water bcoz with 4.5 cups of water it takes a long time to cook.

    Could you please share your comments.

    Thanks & Regards,


    1. Hi Rashmi,

      This recipe was shared by someone and we followed it exactly. Though it takes some time to cook, that amount of water gives the proper consistency. If you feel the end product is too watery, you can try to reduce the amount of water.

  5. of course like your web-site however you have to test the spelling on several of your posts.
    Many of them are rife with spelling problems and I to find it very bothersome to tell
    the truth however I’ll certainly come back again.

  6. Hi Anuja & Hetal,

    This is really a wonderful recipe.I prepared in the evning y’day and came out very well.I and my husband enjoyed it..All credit goes to you people.Thanks a lot…


  7. hey Hetal and Anuja,

    Made rava pongal today.. made it and had it for the first time.. loved it.. u girls rock.. this is going to be part of my breakfast menu from now on.. thanks a ton 🙂

    Have amazing vacation, enjoy the summer..
    Lots of love,

    1. Hi Shauna,

      This is a viewer submitted recipe so we followed it exactly. We have never tried toor daal but would imagine that it will not hold up shape and add texture as the moong daal does.

  8. hi Anuja and Hetal behn
    this recipe is so nutricious and easy 2 make…the steps r so simple that even a fresher will find it very easy….I am an admirer of yr SMTC.com and sharing with all my friends abt many of yr recipes….thnx u guys and Godspeed on all yr endeavours…….keep it high….

  9. hi anuja nd hetal..
    i just wanna to tell u people dat i tried dis recipe nd it turned out so well…my mum loved it..thnx guys..u 2 rock…

  10. Yes, this is one of my favorite dishes, I am at it on every other day, Thanks for the beautiful way of presentation. Looking forward for more SOUTH INDIAN STUFF.

  11. One of my favorite dish. You can also roast some cashewnuts in ghee and add at the end. That will give a great taste and aroma as well.

  12. I love this nutricious receipe that contains iron and protien. WOW, thanks Anuja and Hetel. I learnt many reciepes from your website and I pass your website to my freinds time to time.

    Thanks again,

  13. Hi Hetal and Anuja

    Thats such an easy and yummy brunch option. My weekened menu is fixed.

    I think if we add few vegetables (peas, beans, carrot) cut into small pieces (boiled or saute in the ghee before adding the rava) it would be a whole lunch .. just a thought …

    A Million Thanks.

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