Low Fat Ven Pongal

Indulge in the comforting flavors of South India with this Low Fat Ven Pongal, a healthy twist on a traditional favorite. This recipe combines the creamy goodness of tender rice and protein-packed yellow moong dal, simmered to perfection with aromatic spices like freshly grated ginger, cumin, and black peppercorns. A light tempering of curry leaves, asafoetida, and golden roasted cashews adds depth and crunch without overwhelming your calorie count, thanks to a touch of low-fat cooking oil. Ready in just 40 minutes, this wholesome dish is perfect for a hearty breakfast or a light dinner, pairing wonderfully with coconut chutney or sambar. Enjoy the essence of authentic Ven Pongal in a guilt-free, low-fat version that doesn’t compromise on flavor!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the raw rice and yellow moong dal 2-3 times under running water until the water runs clear. Drain well.

Step 2

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.

Step 3

While the rice and dal cook, prepare the seasoning. Heat 2 teaspoons of low-fat cooking oil in a small skillet over medium heat.

Step 4

Add the cashew nuts to the oil and roast them until golden brown. Remove and set aside for garnishing.

Step 5

In the same skillet, add cumin seeds and black peppercorns. Let them sizzle for a few seconds.

Step 6

Add grated ginger, asafoetida, curry leaves, and finely chopped green chili (if using). Sauté for 1-2 minutes, stirring frequently, until fragrant.

Step 7

Once the rice and dal mixture is cooked, mash it gently to combine. The texture should be soft and slightly creamy.

Step 8

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.

Step 9

Serve the Low Fat Ven Pongal warm, garnished with the roasted cashew nuts. It pairs well with coconut chutney or sambar.

Nutrition Facts

Serving size	(1417.8g)

Amount per serving	% Daily Value*
Calories	1186.7

Total Fat 17.0g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2482.6mg	0%
Total Carbohydrate 216.3g	0%
Dietary Fiber 12.7g	0%
Total Sugars 8.2g
Protein 40.4g	0%

Vitamin D 0IU	0%
Calcium 311.5mg	0%
Iron 11.5mg	0%
Potassium 1728.0mg	0%

*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.

Source of Calories

Fat: 13.0%

Protein: 13.7%

Carbs: 73.3%