Pongal Sambar

Pongal Sambar is a hearty and flavorful South Indian dish made with rice, lentils, and a vibrant vegetable curry. This vegan delight is perfect for a nourishing lunch, combining spices and textures for a satisfying meal.

Ingredients

• Raw rice - 100 grams
• Split yellow moong dal - 50 grams
• Water - 5 cups
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Dried red chilies - 2
• Curry leaves - 8-10 leaves
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Carrot - 1 small, chopped
• Drumstick (vegetable) - 1 small, cut into pieces
• Green beans - 50 grams, chopped
• Sambar powder - 2 tablespoons
• Coriander leaves - for garnish

Steps

1. Rinse the raw rice and moong dal together under running water until the water runs clear.
2. In a large pot, add the rinsed rice and dal, 4 cups of water, and turmeric powder. Cook on medium heat until the rice and dal are soft and mushy, about 20 minutes.
3. In a separate pan, heat the oil on medium heat. Add mustard seeds and cumin seeds, and let them splutter.
4. Add dried red chilies and curry leaves, sautéing for a few seconds until fragrant.
5. Add chopped onions and cook until translucent, then add tomatoes, carrot, drumstick, and green beans. Cook for about 5-7 minutes until vegetables are slightly tender.
6. Stir in the sambar powder and add the remaining 1 cup of water. Bring to a boil and let it simmer for 10-15 minutes until the vegetables are cooked through.
7. Add the cooked rice and dal mixture to the vegetable curry, stir well, and adjust salt to taste. Cook together for another 5 minutes.
8. Garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 400
• Protein: 14 g
• Carbs: 70 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils and vegetables.
• Contains anti-inflammatory spices like turmeric and cumin.

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