Pongal Kootu

Pongal Kootu is a nutritious and wholesome dish made with a delightful mix of rice and lentils, enriched with seasonal vegetables and flavored with aromatic spices. This gluten-free Indian comfort food is perfect for a satisfying lunch.

Ingredients

• Rice - 100 grams
• Moong dal (split yellow lentils) - 50 grams
• Carrot (diced) - 50 grams
• Green beans (chopped) - 50 grams
• Pumpkin (diced) - 50 grams
• Coconut (grated) - 30 grams
• Ginger (grated) - 1 teaspoon
• Green chilies (slit) - 2
• Cumin seeds - 1 teaspoon
• Black mustard seeds - 1 teaspoon
• Turmeric powder - 1/4 teaspoon
• Salt - to taste
• Water - 4 cups
• Coriander leaves (chopped) - for garnish
• Ghee (clarified butter) - 1 tablespoon

Steps

1. Rinse the rice and moong dal together in water until the water runs clear, then soak for 15 minutes.
2. In a large pot, heat the ghee over medium heat and add the mustard seeds; let them splutter.
3. Add the cumin seeds, grated ginger, and slit green chilies, sautéing for a minute until fragrant.
4. Stir in the diced carrot, green beans, and pumpkin; cook for 5 minutes, stirring occasionally.
5. Add the soaked rice and moong dal to the pot, along with turmeric powder and salt.
6. Pour in 4 cups of water and stir well. Bring it to a boil, then reduce the heat to low, cover, and simmer for 25 minutes or until the rice and lentils are soft.
7. Once cooked, add the grated coconut and mix well. Cook for an additional 5 minutes.
8. Garnish with chopped coriander leaves and serve hot.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 3 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, aiding digestion and promoting satiety.
• Packed with vitamins and minerals from the assorted vegetables, enhancing overall health.

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