Vegetable Pongal

Vegetable Pongal is a comforting South Indian dish made from rice and moong dal, combined with an assortment of vegetables. This wholesome dish is seasoned with spices and is perfect for breakfast or as a light meal, offering a satisfying balance of flavors and textures.

For a Serving Size of Two:

Ingredients:

• 1 cup rice (about 185 grams)
• 1/4 cup moong dal (split yellow lentils, about 50 grams)
• 1 medium onion (about 100 grams), finely chopped
• 1 medium carrot (about 60 grams), diced
• 1/2 cup green peas (about 75 grams)
• 1-2 green chilies, slit
• 1 teaspoon ginger, grated
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon black pepper (optional)
• 2 tablespoons ghee or oil (use less for a lighter version)
• Salt to taste
• Fresh coriander leaves for garnish
• Water (approximately 4 cups, about 960 ml)

Procedure:

• Rinse the rice and moong dal together under cold water until the water runs clear. Drain and set aside.
• In a large pot, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.
• Add chopped onions and saute until they become translucent.
• Stir in the grated ginger, slit green chilies, and diced carrot, cooking for 2-3 minutes until slightly softened.
• Add the rinsed rice and moong dal to the pot, stirring to combine with the vegetables.
• Pour in the water and add salt. Stir well and bring to a boil.
• Once boiling, reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the rice and dal are cooked and have absorbed the water. Stir occasionally to prevent sticking.
• Once done, remove from heat and let it sit covered for a few minutes. Fluff the Pongal with a fork and garnish with fresh coriander leaves before serving.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g