Sugar-Free Ven Pongal

Discover the comforting flavors of South India with this Sugar-Free Ven Pongal recipe—a wholesome, savory dish made with short-grain rice and protein-packed yellow moong dal. This classic comfort food is infused with the warm, earthy notes of cumin, black peppercorns, and aromatic curry leaves, all beautifully enhanced by the richness of ghee. A touch of asafoetida and fresh ginger adds depth, while golden sautéed cashews provide a satisfying crunch. Naturally sugar-free, this velvety one-pot meal is easy to prepare and perfect for breakfast, brunch, or any time you crave something hearty and flavorful. Serve it hot with coconut chutney or a bowl of sambar for an authentic, nourishing experience.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

Rinse the rice and moong dal thoroughly under running water until the water runs clear. This removes excess starch and debris.

Step 2

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.

Step 3

While the rice and dal are cooking, prepare the tempering. Heat the ghee in a small pan over medium heat.

Step 4

Add the cumin seeds and whole black peppercorns to the ghee. Let them crackle for about 30 seconds.

Step 5

Add the grated ginger, cashews, and curry leaves to the pan. Sauté until the cashews turn golden brown.

Step 6

Stir in the asafoetida (hing) and sauté briefly for a few seconds to release its aromatic flavor.

Step 7

Once the tempering is ready, add it to the cooked rice and dal mixture. Mix thoroughly.

Step 8

Stir in the salt and black pepper powder (if using) for added spice. Adjust seasoning to taste, if needed.

Step 9

Cook the pongal for 2–3 minutes on low heat, stirring occasionally, to allow all the flavors to meld together.

Step 10

Serve the Sugar-Free Ven Pongal hot, garnished with additional ghee if desired. It pairs wonderfully with coconut chutney or sambar.

Nutrition Facts

Serving size	(1103.5g)

Amount per serving	% Daily Value*
Calories	854.6

Total Fat 38.3g	0%
Saturated Fat 19.4g	0%
Polyunsaturated Fat 0g
Cholesterol 72.7mg	0%
Sodium 2410.3mg	0%
Total Carbohydrate 99.1g	0%
Dietary Fiber 10.8g	0%
Total Sugars 4.1g
Protein 31.2g	0%

Vitamin D 0IU	0%
Calcium 180.3mg	0%
Iron 8.4mg	0%
Potassium 1512.2mg	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: 39.8%

Protein: 14.4%

Carbs: 45.8%