Low Sodium Ven Pongal

Discover the comforting flavors of South India with this *Low Sodium Ven Pongal*, a wholesome take on a classic rice and lentil dish. Perfectly balancing creamy short-grain rice and protein-rich yellow moong dal, this recipe is lightly spiced with aromatic cumin, black pepper, fresh ginger, and a touch of asafoetida for a warming, earthy flavor. The dish achieves its signature soft, porridge-like consistency and can be customized with vegan-friendly sunflower oil or traditional ghee for richness. Roasted cashews add a delightful crunch, while turmeric powder and curry leaves infuse vibrant color and aroma. Designed to suit low-sodium diets without compromising taste, this velvety Pongal pairs beautifully with coconut chutney or no-salt sambhar for a hearty breakfast or light dinner. A quick yet nourishing recipe that’s ready in just 40 minutes, it’s a must-try for lovers of simple, soul-soothing Indian cuisine.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 2

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)

Directions

Step 1

Rinse the rice and moong dal together thoroughly under cold water until the water runs clear. Set aside to drain.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Finish by garnishing with roasted cashews (if using). Serve warm with coconut chutney or low sodium sambhar for an authentic experience.

Nutrition Facts

Serving size	(1068.2g)

Amount per serving	% Daily Value*
Calories	517.3

Total Fat 19.3g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 0g
Cholesterol 35.8mg	0%
Sodium 45.5mg	0%
Total Carbohydrate 69.4g	0%
Dietary Fiber 7.7g	0%
Total Sugars 4.6g
Protein 18.1g	0%

Vitamin D 0IU	0%
Calcium 176.3mg	0%
Iron 6.3mg	0%
Potassium 975.0mg	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: 33.2%

Protein: 13.8%

Carbs: 53.0%