Ven Pongal (Vrat)
South Indian • Vegetarian
How to Make Ven Pongal (Vrat) – Traditional & Healthy South Indian Recipe
Ven Pongal is a beloved South Indian comfort food, especially popular during festivals, vrats (religious fasts), and auspicious occasions. Originating from Tamil Nadu, Ven Pongal is a savory rice and moong dal (yellow split gram) dish, renowned for its creamy, melt-in-the-mouth texture and delicate seasoning. Traditionally served as a breakfast or prasadam in temples, it holds a special place in South Indian cuisine, symbolizing warmth and nourishment. This vrat-friendly Ven Pongal recipe is tailored for a health-conscious lifestyle, using minimal ghee and no onion or garlic, making it suitable for fasting days and those seeking lighter, sattvic meals. The simple spices—pepper, cumin, ginger, and curry leaves—infuse the dish with subtle flavors without overwhelming your palate. Paired with coconut chutney or a bowl of curd, Ven Pongal offers not just a comforting meal but a wholesome, protein-rich option for those tracking calories or macronutrients. The soft, porridge-like consistency and mild flavor make it perfect for all age groups, from young children to elders.
Ingredients(for 1 medium bowl (approx. 180g))
- 1/2 cup Short-grain rice (raw, preferably sona masuri)
- 1/4 cup Yellow moong dal (split) (dry roasted for aroma)
- 2.5 cups Water (for pressure cooking)
- 1.5 tablespoons Ghee (clarified butter; use minimal for vrat)
- 1 teaspoon Black peppercorns (lightly crushed)
- 1 teaspoon Cumin seeds (jeera) (whole)
- 1 teaspoon Fresh ginger (finely chopped or grated)
- 8-10 Curry leaves (fresh, for aroma)
- 6-8 Cashew nuts (halved) - optional
- to taste Salt (sendha namak/rock salt) (suitable for vrat)
Instructions
- 1
Dry roast the moong dal in a thick-bottomed pan on medium heat for 2-3 minutes until it turns slightly golden and aromatic. Set aside.
3 minutes
Roasting dal enhances flavor and aids digestion.
- 2
Wash the rice and roasted moong dal together thoroughly. Drain the water.
2 minutes
Washing removes excess starch for a lighter pongal.
- 3
In a pressure cooker, add the washed rice and dal with 2.5 cups water. Pressure cook for 3-4 whistles or until soft and mushy.
15 minutes
Add a little extra water for a creamy, porridge-like texture.
- 4
Once pressure releases naturally, open the lid and mash the rice-dal mixture gently with a ladle.
2 minutes
Mashing ensures a smooth, homogenous consistency.
Why This Dish is Healthy
This Ven Pongal recipe is a healthy choice as it is low in calories, high in plant-based protein, and uses minimal oil. The combination of rice and lentils gives a complete amino acid profile, making it suitable for vegetarians. The absence of onion and garlic keeps it sattvic and light, suitable for fasting or detox diets. Using rock salt and limited ghee further reduces sodium and saturated fat, supporting weight management and heart health.
Ven Pongal is a balanced meal, providing complex carbohydrates from rice and quality plant protein from moong dal. Each serving delivers approximately 7g protein, 45g carbohydrates, and only 8g healthy fats, making it ideal for sustained energy. Moong dal is rich in vitamins (B-complex, folate), minerals (magnesium, potassium), and dietary fiber, supporting heart health and digestion. The use of minimal ghee and natural spices ensures lower saturated fat and sodium, while cashew nuts add a touch of healthy fats and micronutrients.
Pro Tips
- 💡Tip 1: Dry roasting moong dal prevents stickiness and enhances digestibility.
- 💡Tip 2: Adjust water for your preferred consistency—Ven Pongal should be creamy, not dry.
- 💡Tip 3: For vrat, always use pure ghee and sendha namak (rock salt).
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 280.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 45.0 g |
| Total Fat | 8.0 g |
| Fiber | 2.0 g |
