Soy-Free Ven Pongal
Indulge in the comforting flavors of this Soy-Free Ven Pongal, a classic South Indian breakfast made creamy and aromatic without using any soy-based ingredients. This wholesome dish features a blend of soft-cooked rice and split yellow moong dal, enhanced with the warm, earthy flavors of whole black pepper, cumin seeds, and grated ginger. A fragrant tempering with golden cashews, curry leaves, and a hint of asafoetida adds a delightful crunch and depth of flavor. Perfect for vegan and gluten-free diets when prepared with coconut oil, this recipe is quick to whip up in just 40 minutes, making it a perfect option for busy mornings. Serve it steaming hot with coconut chutney and sambar for an authentic, nourishing South Indian meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Rice
- 0.5 cup Split yellow moong dal (dehusked yellow lentils)
- 5 cups Water
- 1 teaspoon Whole black pepper
- 1 teaspoon Cumin seeds
- 1 teaspoon Grated ginger
- 1 piece Green chili (optional, finely chopped)
- 2 tablespoons Cashews (halved)
- 2 tablespoons Ghee (clarified butter) or coconut oil for a vegan option
- 8 leaves Curry leaves
- 0.25 teaspoon Asafoetida (hing, gluten-free if needed)
- 1 teaspoon Salt
- 0.25 teaspoon Turmeric powder
Instructions
Rinse the rice and split yellow moong dal together under running water until the water runs clear. Let it drain.
In a large pot or pressure cooker, add the rinsed rice and moong dal mixture, 5 cups of water, turmeric powder, and salt.
If using a pressure cooker, cook for 3 whistles on medium-high heat. If using a regular pot, cover and let it simmer on low heat for 20-25 minutes or until the rice and dal are soft and mushy. Stir occasionally to prevent sticking.
While the rice and dal cook, prepare the tempering. Heat ghee or coconut oil in a small pan over medium heat.
Add cumin seeds and whole black pepper; let them sizzle for a few seconds.
Add grated ginger, chopped green chili (if using), curry leaves, and asafoetida. Stir briefly to release their aroma.
Add the cashews and sauté until they turn golden brown. Remove the tempering from heat.
Once the rice and dal are cooked, mash them slightly with a ladle to achieve a creamy consistency.
Pour the tempering over the cooked rice and dal mixture, and mix well.
Taste and adjust the salt as needed. If the Ven Pongal is too thick, stir in some hot water to adjust the consistency.
Serve hot with coconut chutney and sambar for a complete South Indian breakfast experience.
Nutrition Facts
Calories |
934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 2808 mg | 122% | |
| Total Carbohydrate | 115.7 g | 42% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 4.4 g | ||
| Protein | 33.1 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 231 mg | 18% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1599 mg | 34% | |
*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.
