Low Sodium Ven Pongal
Savor the comforting flavors of South Indian cuisine with this Low Sodium Ven Pongal, a wholesome and easy-to-make dish that doesn’t compromise on taste. This spiced rice and lentil porridge is made with short grain rice, split yellow moong dal, and a fragrant tempering of cumin, black pepper, ginger, and curry leaves. Perfect for a healthy breakfast or light meal, this recipe swaps out added salt for natural seasonings like roasted cashews and savory spices, making it a heart-friendly option without skimping on flavor. With its soft, porridge-like texture and aromatic goodness, Ven Pongal pairs beautifully with coconut chutney or low sodium sambhar for a satisfying meal. Whether you're managing your sodium intake or simply seeking a nutritious dish, this vegan-friendly (with oil) or ghee-enriched comforting recipe will make its way to your heart and table. Ready in just 40 minutes, it’s a quick and nourishing choice for any time of the day.
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Recipe Information
Ingredients
- 0.5 cup Short grain rice (such as Sona Masoori or Ponni parboiled rice)
- 0.25 cup Split yellow moong dal (yellow lentils)
- 3.5 cups Water
- 1 teaspoon Grated fresh ginger
- 1 teaspoon Black peppercorns, coarsely crushed
- 0.5 teaspoon Cumin seeds
- 1 Green chilies, finely chopped (optional for spice)
- 0.25 teaspoon Asafoetida (hing)
- 0.25 teaspoon Turmeric powder
- 6 leaves Curry leaves
- 1 tablespoon Unsalted cashews, roasted (optional)
- 1 tablespoon Ghee (or sunflower oil for a vegan version)
Instructions
Rinse the rice and moong dal together thoroughly under cold water until the water runs clear. Set aside to drain.
In a medium pot or pressure cooker, combine the rice, moong dal, and 3 cups of water. Add the turmeric powder, and cook on medium heat for about 20 minutes or until the mixture becomes soft and slightly mushy. If using a pressure cooker, cook for 3-4 whistles. Carefully release pressure after cooking.
While the rice and dal cook, heat 1 tablespoon of ghee (or sunflower oil for a vegan option) in a small pan over medium heat.
Add the cumin seeds and let them sizzle for a few seconds. Then add the crushed black peppercorns and asafoetida, followed by curry leaves, grated ginger, and optional green chilies. Fry for about 30 seconds until aromatic.
Once the rice and dal are cooked, add the tempering mixture to the pot. Stir everything together gently. Add the remaining 0.5 cup of water and mix well to reach your desired consistency, as Pongal is meant to be slightly soft and porridge-like.
Check for seasoning. Since this is a low sodium version, naturally salty ingredients such as roasted cashews can be added to compensate, but feel free to customize as needed.
Finish by garnishing with roasted cashews (if using). Serve warm with coconut chutney or low sodium sambhar for an authentic experience.
Nutrition Facts
Calories |
517 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 46 mg | 2% | |
| Total Carbohydrate | 69.4 g | 25% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 4.6 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 975 mg | 21% | |
*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.
