Heart-Healthy Ven Pongal

Discover the nourishing comfort of Heart-Healthy Ven Pongal, a wholesome twist on the traditional South Indian classic. This cozy, protein-packed dish combines split yellow moong dal and your choice of white or fiber-rich brown rice, cooked to a creamy porridge-like consistency. Infused with turmeric for a golden hue and tempered with fragrant spices like cumin, black pepper, and ginger, this recipe is as flavorful as it is nutritious. Heart-friendly olive or avocado oil takes the place of traditional ghee, while crunchy cashews and aromatic curry leaves add irresistible texture and depth. Quick to prepare in under 35 minutes, this one-pot meal is perfect for a healthy breakfast or light dinner. Pair it with coconut chutney or sambar for a balanced and satisfying plate that's brimming with flavor and good-for-you ingredients.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 2

Ingredients

• 0.5 cup Split yellow moong dal (dehulled and split mung beans)
• 0.5 cup Short-grain white rice (or brown rice for added fiber)
• 3 cups Water
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Black peppercorns (freshly crushed)
• 1 teaspoon Cumin seeds
• 1 teaspoon Ginger (grated)
• 1 Green chili (finely chopped, optional for heat)
• 8 pieces Cashews (unsalted, roughly chopped)
• 6 leaves Curry leaves
• 0.25 teaspoon Asafoetida (hing, optional for flavor)
• 1 tablespoon Olive oil or avocado oil (heart-friendly alternative to ghee)
• 0.5 teaspoon Salt

Directions

Step 1

Rinse the moong dal and rice separately under running water until the water runs clear. This removes excess starch and helps prevent sticking.

Step 2

In a medium-sized pot or pressure cooker, combine the rinsed moong dal, rice, water, and turmeric powder.

Step 3

Cook on medium heat until the dal and rice are soft and slightly mushy. If using a pressure cooker, cook for about 2-3 whistles. For a regular pot, cook for 20-25 minutes, stirring occasionally to prevent sticking. Add more water if necessary to maintain a porridge-like consistency.

Step 4

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

Step 5

Add the cumin seeds and crushed black pepper to the oil. Let them sizzle and release their aroma, about 30 seconds.

Step 6

Add the grated ginger, chopped green chili (if using), cashews, curry leaves, and a pinch of asafoetida to the pan. Sauté until the cashews turn golden brown, about 1-2 minutes.

Step 7

Once the rice-dal mixture is cooked, stir in the salt and mix well.

Step 8

Pour the prepared tempering over the rice-dal mixture and mix thoroughly for even seasoning.

Step 9

Serve warm. Heart-healthy Ven Pongal pairs well with coconut chutney or a simple vegetable stew (sambar).

Nutrition Facts

Serving size	991.4 grams (991.4g)

Amount per serving	% Daily Value*
Calories	786

Total Fat 28.00g	36%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1229mg	53%
Total Carbohydrate 102.40g	37%
Dietary Fiber 11.40g	41%
Total Sugars 9.70g
Protein 33.20g	66%

Vitamin D 0IU	0%
Calcium 242mg	19%
Iron 12mg	66%
Potassium 1634mg	35%

*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: 31.7%

Protein: 16.7%

Carbs: 51.6%