Heart-Healthy Ven Pongal
Discover the wholesome goodness of Heart-Healthy Ven Pongal, a delightful twist on the classic South Indian comfort food. Packed with nutritious ingredients like split yellow moong dal and short-grain rice, this dish is made even better with heart-friendly olive or avocado oil in place of traditional ghee. Seasoned with warming spices such as turmeric, freshly crushed black pepper, and cumin, and complemented by the crunch of toasted cashews and the aroma of curry leaves, this savory dish delivers bold flavor while supporting a healthy lifestyle. Perfect for breakfast or a light meal, Heart-Healthy Ven Pongal boasts a creamy, porridge-like consistency and pairs beautifully with coconut chutney or sambar for a complete and satisfying experience. Ready in just 35 minutes with easy-to-follow steps, this recipe is a delicious way to enjoy a guilt-free take on a beloved Indian classic!
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Recipe Information
Ingredients
- 0.5 cup Split yellow moong dal (dehulled and split mung beans)
- 0.5 cup Short-grain white rice (or brown rice for added fiber)
- 3 cups Water
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Black peppercorns (freshly crushed)
- 1 teaspoon Cumin seeds
- 1 teaspoon Ginger (grated)
- 1 Green chili (finely chopped, optional for heat)
- 8 pieces Cashews (unsalted, roughly chopped)
- 6 leaves Curry leaves
- 0.25 teaspoon Asafoetida (hing, optional for flavor)
- 1 tablespoon Olive oil or avocado oil (heart-friendly alternative to ghee)
- 0.5 teaspoon Salt
Instructions
Rinse the moong dal and rice separately under running water until the water runs clear. This removes excess starch and helps prevent sticking.
In a medium-sized pot or pressure cooker, combine the rinsed moong dal, rice, water, and turmeric powder.
Cook on medium heat until the dal and rice are soft and slightly mushy. If using a pressure cooker, cook for about 2-3 whistles. For a regular pot, cook for 20-25 minutes, stirring occasionally to prevent sticking. Add more water if necessary to maintain a porridge-like consistency.
While the rice and dal cook, prepare the tempering. Heat the olive oil in a small pan over medium heat.
Add the cumin seeds and crushed black pepper to the oil. Let them sizzle and release their aroma, about 30 seconds.
Add the grated ginger, chopped green chili (if using), cashews, curry leaves, and a pinch of asafoetida to the pan. Sauté until the cashews turn golden brown, about 1-2 minutes.
Once the rice-dal mixture is cooked, stir in the salt and mix well.
Pour the prepared tempering over the rice-dal mixture and mix thoroughly for even seasoning.
Serve warm. Heart-healthy Ven Pongal pairs well with coconut chutney or a simple vegetable stew (sambar).
Nutrition Facts
Calories |
786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 36% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1229 mg | 53% | |
| Total Carbohydrate | 102.4 g | 37% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 9.7 g | ||
| Protein | 33.2 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1634 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
