Vegan Ven Pongal

Experience the bliss of comfort food with this Vegan Ven Pongal—a South Indian classic reimagined for a plant-based lifestyle! This hearty dish combines creamy short-grain rice and protein-packed yellow moong dal, cooked to perfection with a medley of aromatic spices like black pepper, cumin, and freshly grated ginger. A tempering of sizzling curry leaves, green chilies, and nutty cashews (optional but recommended) adds layers of bold flavor and irresistible texture. Naturally gluten-free and incredibly easy to prepare, this one-pot meal is perfect for breakfast, brunch, or dinner. Serve it piping hot with coconut chutney or tangy sambar for an authentic and satisfying vegan feast.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Short-grain rice (like sona masoori)
• 0.5 cup Yellow moong dal (split yellow lentils)
• 4 cups Water
• 1 teaspoon Salt
• 1 teaspoon Black peppercorns (coarsely crushed)
• 1 teaspoon Cumin seeds
• 2 Green chilies (slit)
• 1 teaspoon Ginger (grated)
• 2 tablespoons Cashews (optional, halved)
• 8 Curry leaves
• 0.25 teaspoon Asafoetida (hing, gluten-free version for strict gluten-free diets)
• 2 tablespoons Neutral cooking oil (like sunflower or coconut oil)

Directions

Step 1

Rinse the rice and yellow moong dal together under running water until the water runs clear. This helps remove excess starch.

Step 2

In a pressure cooker or large pot, combine the rinsed rice and moong dal with 4 cups of water and 1 teaspoon of salt. Stir well.

Step 3

Pressure cook the mixture for 5-6 whistles (or about 15-20 minutes on medium heat). If using a pot, cover and cook on low heat for about 30 minutes or until the rice and dal are mushy and well-cooked. Stir occasionally to prevent sticking.

Step 4

Heat 2 tablespoons of neutral cooking oil in a small pan over medium heat. Add the cashews (if using) and fry them until golden brown. Remove and set aside.

Step 5

In the same pan, add cumin seeds, coarsely crushed black peppercorns, and green chilies. Sauté for about 30 seconds until aromatic.

Step 6

Add grated ginger, curry leaves, and asafoetida. Stir well and cook for another 30 seconds. If needed, lower the heat to prevent burning.

Step 7

Pour the tempered spices into the cooked rice and dal mixture. Mix everything together until well combined.

Step 8

Adjust the consistency by adding hot water if needed; the Ven Pongal should be slightly runny and creamy.

Step 9

Garnish with fried cashews and serve hot. Pair with coconut chutney or sambar for a complete meal.

Nutrition Facts

Serving size	(1488.6g)

Amount per serving	% Daily Value*
Calories	1078.0

Total Fat 39.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2428.2mg	0%
Total Carbohydrate 149.1g	0%
Dietary Fiber 21.6g	0%
Total Sugars 9.2g
Protein 39.4g	0%

Vitamin D 0IU	0%
Calcium 533.1mg	0%
Iron 12.4mg	0%
Potassium 2977.7mg	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: 31.8%

Protein: 14.3%

Carbs: 53.9%