Ven Pongal
South Indian rice and moong dal porridge with ginger, pepper, cumin and a fragrant ghee tempering.
ger breakfast
Time—
Yield1 portions
Energy425 kcal
Components0
Ingredients
- rice & lentils
- 40glentils, mung daloptionally rinsed and well dried
- 40grice, idliwashed at least three times, then drained
- 325gwater
- 0.125tspsalt
- tempering
- 10gbutter
- 10gnuts, cashewsplit
- 0.5tspspice, cumin, seed
- 0.25tspspice, pepper
- 7gginger rootgrated
- 1single, 5gchilli, green fingerslit
- 6perherb, curry leaf
- 0.125tspspice, asafoetida, ground
- 0.0625tspspice, turmeric
Instructions
Process
- Prep
- Wash the rice very well
- Rice & Lentils:
- Add the lentils to a pot
- Dry roast on low-medium until aromatic
- Add the rice, water, salt to the lentils
- Cover and simmer on low for 30 minutes, stirring occasionally, until very soft; add boiling water as required. The end result should be mushy and soggy, not runny or dry.
- Tempering
- Heat the butter on medium
- Add the cashew nuts, fry until golden then remove
- Add the cumin seeds etc, cook until they sputter
- Lower heat, add the chilli and ginger, saute 30 seconds
- Add the curry leaves, saute until they turn crisp
- Add the asafoetida and turmeric then remove from heat
- Assembly
- Pour the tempering over cooked rice and lentils
- Mix well, simmer 1-2 minutes, then cover and rest briefly
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 425 | 425 |
| Protein | 15.0 | 15.0 |
| Carbohydrates | 54.1 | 54.1 |
| Total Sugars | 3.8 | 3.8 |
| Free Sugars | 0.0 | 0.0 |
| Fat | 14.8 | 14.8 |
| Saturated Fat | 6.5 | 6.5 |
| Fibre | 8.1 | 8.1 |
| Alcohol | 0.0 | 0.0 |
| Salt | 0.8 | 0.8 |
| Iron | 4.87 | 4.87 |
| Calcium | 83.1 | 83.1 |
| Vitamin B12 | 0.03 | 0.03 |
| Omega 3 | 12 | 12 |
| Magnesium | 85 | 85 |
| Potassium | 397 | 397 |
| Caffeine | 0 | 0 |
| Cost | £0.59 | £0.59 |