Soy-Free Ven Pongal

Indulge in the comforting warmth of Soy-Free Ven Pongal, a traditional South Indian dish that's as wholesome as it is flavorful. This one-pot wonder combines creamy rice and protein-packed split yellow moong dal, delicately spiced with aromatic ginger, earthy cumin, and a hint of whole black pepper for a subtle heat. Topped with golden-roasted cashews, fragrant curry leaves, and a drizzle of ghee or coconut oil, this recipe offers a vegan-friendly option without compromising on rich, authentic taste. Gluten-free and ready in just 40 minutes, it’s the ultimate choice for a nourishing breakfast or light lunch. Pair it with coconut chutney and sambar for a hearty, plant-based feast that transports your taste buds to the heart of South India. Perfect for those seeking a soy-free twist on a classic favorite!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the rice and split yellow moong dal together under running water until the water runs clear. Let it drain.

Step 2

In a large pot or pressure cooker, add the rinsed rice and moong dal mixture, 5 cups of water, turmeric powder, and salt.

Step 3

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.

Step 4

While the rice and dal cook, prepare the tempering. Heat ghee or coconut oil in a small pan over medium heat.

Step 5

Add cumin seeds and whole black pepper; let them sizzle for a few seconds.

Step 6

Add grated ginger, chopped green chili (if using), curry leaves, and asafoetida. Stir briefly to release their aroma.

Step 7

Add the cashews and sauté until they turn golden brown. Remove the tempering from heat.

Step 8

Once the rice and dal are cooked, mash them slightly with a ladle to achieve a creamy consistency.

Step 9

Pour the tempering over the cooked rice and dal mixture, and mix well.

Step 10

Taste and adjust the salt as needed. If the Ven Pongal is too thick, stir in some hot water to adjust the consistency.

Step 11

Serve hot with coconut chutney and sambar for a complete South Indian breakfast experience.

Nutrition Facts

Serving size	(1536.6g)

Amount per serving	% Daily Value*
Calories	933.7

Total Fat 38.3g	0%
Saturated Fat 19.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 72.7mg	0%
Sodium 2807.7mg	0%
Total Carbohydrate 115.7g	0%
Dietary Fiber 11.3g	0%
Total Sugars 4.4g
Protein 33.1g	0%

Vitamin D 0IU	0%
Calcium 231.2mg	0%
Iron 10.3mg	0%
Potassium 1599.2mg	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: 36.7%

Protein: 14.1%

Carbs: 49.2%