Low Fat Ven Pongal
Savor the comforting flavors of South Indian cuisine with this Low Fat Ven Pongal recipe, a lighter twist on the traditional dish. Made with wholesome ingredients like raw rice and protein-rich yellow moong dal, this satisfying meal is seasoned with aromatic spices including cumin, black peppercorns, asafoetida, and fresh ginger. The use of low-fat cooking oil makes it a heart-healthy choice without compromising on flavor, while crunchy roasted cashew nuts provide the perfect finishing touch. Ready in just 40 minutes, this recipe balances simplicity and deliciousness, offering a creamy, spiced porridge that’s ideal for breakfast or as a main course. Pair it with tangy coconut chutney or flavorful sambar for a complete, nutritious meal. Whether you're embracing healthy eating or exploring vegetarian recipes, this comforting dish is sure to become a favorite.
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Recipe Information
Ingredients
- 1 cup Raw rice
- 0.5 cup Yellow moong dal (split dehusked mung beans)
- 4.5 cups Water
- 1 teaspoon Freshly grated ginger
- 1 teaspoon Black peppercorns
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 1 piece Green chili (optional, for spice)
- 2 teaspoons Low-fat cooking oil (such as olive oil or coconut oil)
- 6 pieces Cashew nuts
- 1 teaspoon Salt
Instructions
Rinse the raw rice and yellow moong dal 2-3 times under running water until the water runs clear. Drain well.
In a pressure cooker or a heavy-bottomed pot, combine the rice, moong dal, and 4.5 cups of water. Add a pinch of salt and cook until soft and mushy. If using a pressure cooker, cook for 4 whistles on medium heat. If using a pot, cover and simmer until the mixture is well-cooked, stirring occasionally to prevent sticking.
While the rice and dal cook, prepare the seasoning. Heat 2 teaspoons of low-fat cooking oil in a small skillet over medium heat.
Add the cashew nuts to the oil and roast them until golden brown. Remove and set aside for garnishing.
In the same skillet, add cumin seeds and black peppercorns. Let them sizzle for a few seconds.
Add grated ginger, asafoetida, curry leaves, and finely chopped green chili (if using). Sauté for 1-2 minutes, stirring frequently, until fragrant.
Once the rice and dal mixture is cooked, mash it gently to combine. The texture should be soft and slightly creamy.
Stir the prepared seasoning mixture into the cooked rice and dal. Add the remaining salt and mix well, adjusting the consistency with hot water if needed.
Serve the Low Fat Ven Pongal warm, garnished with the roasted cashew nuts. It pairs well with coconut chutney or sambar.
Nutrition Facts
Calories |
1187 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2483 mg | 108% | |
| Total Carbohydrate | 216.3 g | 79% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 8.2 g | ||
| Protein | 40.4 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 312 mg | 24% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 1728 mg | 37% | |
*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.
