Vegetable Pongal

The popular south indian “Vegetable pongal” recipe brings out the authentic flavours of Tamil Nadu. It is prepared from rice, yellow lentil and spices. It is usually prepared as a Prasad during navratri’s and Varalaxmi puja. It can be prepared both in savoury and sweet form and is best served with coconut chutney.

Nutritional benefits: Moong dal is a great source of protein is light in nature and easy to digest. It helps in weight loss by improving the metabolism rate. It is rich in minerals such as iron, potassium and magnesium that helps in lowering the blood pressure and protects against muscle cramping. Apart from that each vegetable provide different health benefits such as carrots are good in beta carotene and spinach is good in iron.

Ingredients:

• 10 grams rice
• 10 grams green gram dal
• 10 grams mixed vegetables (chopped carrot, peas, beans, spinach)
• Asafoetida- a pinch
• Salt as per taste
• 5 grams ginger
• 1 teaspoon cumin seeds and whole black pepper
• 1-2 curry leaves
• 1 teaspoon ghee
• 2-3 cashew nuts
• 1-2 green chilli

Per Serving:

Method:

• Wash the rice and dal; soak in 3-4 cups water for about 10-15 minutes.
• Then add salt, asafoetida and ginger; pressure cook for about 4-5 whistles in the pressure cooker.
• Take a skillet and add in some oil. Temper some cumin seeds along with chillies, curry leaves, cashew and black pepper. Sauté the mixed vegetables.
• Meanwhile mash the rice and dal to a somewhat thick consistency.
• Mix the veggie temper to the rice dal mixture.
• Garnish with chopped coriander leaves and serve hot with coconut chutney.

Over to you:

The comfort food of south India “Veg pongal” is easy to prepare and is the southern form of dal khichdi. It is packed with proteins, taste and can be taken as meals or as snacks. The rice in the dish can be replaced by quinoa, oats or anything of choice. Do try this healthy bowl and share your recipes with friends and family!