Vegan Pongal

Vegan Pongal is a comforting South Indian dish made with rice and lentils, flavored with spices and vegetables for a wholesome meal. This dish is not only delicious but also packed with protein and fiber, making it perfect for a nourishing lunch.

Ingredients

• Rice - 1/2 cup
• Split yellow moong dal - 1/4 cup
• Water - 3 cups
• Ginger - 1 inch, grated
• Black mustard seeds - 1 tsp
• Cumin seeds - 1 tsp
• Green chilies - 1, slit
• Curry leaves - 6-8 leaves
• Turmeric powder - 1/2 tsp
• Salt - to taste
• Oil - 1 tbsp
• Vegetables (carrots, peas) - 1/2 cup, chopped
• Coriander leaves - for garnish

Steps

1. Rinse the rice and moong dal under cold water until the water runs clear. Drain and set aside.
2. In a large pot, heat the oil over medium heat. Add the mustard seeds and let them splutter.
3. Add the cumin seeds, grated ginger, slit green chilies, and curry leaves. Sauté for a minute until fragrant.
4. Stir in the chopped vegetables and sauté for another 2-3 minutes.
5. Add the rinsed rice and moong dal to the pot. Stir well to combine with the spices.
6. Add turmeric powder, salt, and water. Bring the mixture to a boil.
7. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the rice and dal are cooked and the water is absorbed.
8. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.
9. Garnish with chopped coriander leaves and serve hot.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 56 g
• Fiber: 9 g
• Sugar: 2 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.75 L

Health Benefits

• Rich in protein and fiber, aiding in digestion and muscle health.
• Low in cholesterol and saturated fats, promoting heart health.

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