Pongal Salad

Pongal Salad is a refreshing twist on the traditional South Indian dish, combining cooked rice and lentils with vibrant vegetables and aromatic spices. This nutritious salad is perfect for a light meal or as a side dish, bursting with flavor and texture.

Ingredients

• Cooked rice - 100 grams
• Cooked yellow moong dal - 50 grams
• Cucumber - 1 medium, diced
• Tomato - 1 medium, diced
• Carrot - 1 medium, grated
• Red onion - 1 small, finely chopped
• Green chili - 1, finely chopped
• Fresh coriander leaves - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Olive oil - 1 tablespoon
• Roasted cumin powder - 1/2 teaspoon

Steps

1. In a large mixing bowl, combine the cooked rice and cooked yellow moong dal.
2. Add the diced cucumber, diced tomato, grated carrot, finely chopped red onion, and green chili to the bowl.
3. Sprinkle in the chopped fresh coriander leaves.
4. In a small bowl, whisk together the lemon juice, olive oil, roasted cumin powder, salt, and black pepper.
5. Pour the dressing over the salad mixture and toss gently until everything is well combined.
6. Let the salad sit for about 5 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• Rich in protein and fiber from moong dal, aiding in digestion and muscle health.
• Packed with vitamins and minerals from fresh vegetables, supporting overall health.

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