Sugar-Free Ven Pongal
Savor the comforting taste of tradition with this wholesome Sugar-Free Ven Pongal, a South Indian delicacy that's both nourishing and flavorful. Made with creamy short-grain rice and protein-packed yellow moong dal, this dish is enriched with the aromatic goodness of ghee, cumin, peppercorns, ginger, and fragrant curry leaves. The tempering of golden-roasted cashews and a hint of asafoetida adds a delightful crunch and depth of flavor, making it a perfect savory treat. With no added sugar, this wholesome recipe is ideal for those seeking a healthy, balanced meal. Ready in just 40 minutes, it's a satisfying dish to serve hot with coconut chutney or sambar for a comforting breakfast or light dinner. Perfectly spiced and easy to prepare, this quick one-pot meal is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 0.5 cup Short-grain rice
- 0.5 cup Yellow moong dal (split yellow lentils)
- 3.5 cups Water
- 2 tablespoons Ghee (clarified butter)
- 1 teaspoon Cumin seeds
- 1 teaspoon Whole black peppercorns
- 1 teaspoon Grated ginger
- 2 tablespoons Cashews, split
- 6 leaves Curry leaves
- 0.25 teaspoon Asafoetida (hing)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper powder (optional)
Instructions
Rinse the rice and moong dal thoroughly under running water until the water runs clear. This removes excess starch and debris.
Combine the rice, moong dal, and 3.5 cups of water in a pressure cooker or a large pot. Cook for 3 whistles in the pressure cooker or until soft in the pot (approximately 20–25 minutes). Once done, mash them slightly to create a creamy consistency.
While the rice and dal are cooking, prepare the tempering. Heat the ghee in a small pan over medium heat.
Add the cumin seeds and whole black peppercorns to the ghee. Let them crackle for about 30 seconds.
Add the grated ginger, cashews, and curry leaves to the pan. Sauté until the cashews turn golden brown.
Stir in the asafoetida (hing) and sauté briefly for a few seconds to release its aromatic flavor.
Once the tempering is ready, add it to the cooked rice and dal mixture. Mix thoroughly.
Stir in the salt and black pepper powder (if using) for added spice. Adjust seasoning to taste, if needed.
Cook the pongal for 2–3 minutes on low heat, stirring occasionally, to allow all the flavors to meld together.
Serve the Sugar-Free Ven Pongal hot, garnished with additional ghee if desired. It pairs wonderfully with coconut chutney or sambar.
Nutrition Facts
Calories |
855 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 19.4 g | 97% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 99.1 g | 36% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 4.1 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 180 mg | 14% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1512 mg | 32% | |
*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.
