Rice and Lentils with Curry Leaves and Ginger (Ven Pongal)

Vegetarian
Gluten Free
Health score
38%
Rice and Lentils with Curry Leaves and Ginger (Ven Pongal)
45 min.
8
150kcal

Suggestions


Indulge in the delightful flavors of South Indian cuisine with our Rice and Lentils with Curry Leaves and Ginger, also known as Ven Pongal. This vegetarian and gluten-free dish is not only a feast for the senses but also a comfort food that brings warmth and satisfaction to any meal. Perfect for antipasti, starters, or as a light snack, it is an ideal choice for gatherings, offering a unique blend of spices that tantalizes the taste buds.

In just 45 minutes, you can whip up a batch that serves eight, making it a great option for family dinners or entertaining guests. The aromatic combination of fresh curry leaves, ginger, and cumin seeds creates a fragrant base, while the addition of cilantro adds a refreshing touch. Each serving is not only low in calories at around 150 kcal but also packed with essential nutrients, thanks to the protein-rich lentils and wholesome rice.

This dish is a celebration of simple ingredients transformed into a flavorful masterpiece. As you savor each bite, you'll appreciate the balance of spices and the comforting texture that makes Ven Pongal a beloved staple in many households. Whether you're a seasoned cook or a beginner in the kitchen, this recipe invites you to explore the rich culinary traditions of India while enjoying a nourishing meal.

Ingredients

  • 1 teaspoon peppercorns black
  • 0.3 teaspoon canola oil 
  • 1 tablespoon ghee 
  • 2 teaspoons cumin seeds 
  • 12 medium curry leaves fresh
  • 0.3 cup cilantro leaves fresh finely chopped
  • 2 tablespoons julienne- ginger fresh peeled 1-inch
  • 0.5 teaspoon ground turmeric 
  • 0.8 teaspoon kosher salt 
  • 0.5 cup lentils dried red
  • 1 cup rice long-grain
  • 4 cups water 

Equipment

  • frying pan
  • sauce pan
  • sieve
  • mortar and pestle

Directions

  1. Heat oil in a small saucepan over medium-high heat.
  2. Add cumin seeds and peppercorns to pan. Cook 30 seconds or until cumin turns reddish brown, stirring constantly.
  3. Transfer to a mortar; let cool. Crush cumin mixture with a pestle until coarsely ground.
  4. Rinse lentils in a sieve under cold running water until water runs clear.
  5. Combine lentils, 4 cups water, and rice in a large saucepan; bring to a boil. Stir in cumin mixture, salt, and turmeric; cook 5 minutes, stirring occasionally. Cover, reduce heat to low, and cook 10 minutes, stirring once.
  6. Remove from heat and let stand, covered, 10 minutes. Stir in cilantro and remaining ingredients.
  7. Serve immediately.

Nutrition Facts

Calories150kcal
Protein13.39%
Fat14.69%
Carbs71.92%

Properties

Glycemic Index
21.85
Glycemic Load
12.12
Inflammation Score
-8
Nutrition Score
13.414782679599%

Flavonoids

Catechin
0.04mg
Quercetin
0.26mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:150.32kcal
7.52%
Fat:2.43g
3.75%
Saturated Fat:1.25g
7.83%
Carbohydrates:26.82g
8.94%
Net Carbohydrates:22.55g
8.2%
Sugar:0.32g
0.36%
Cholesterol:4.8mg
1.6%
Sodium:227.3mg
9.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.99g
9.99%
Vitamin B3:17.99mg
89.93%
Folate:236.27µg
59.07%
Vitamin C:30.82mg
37.36%
Manganese:0.52mg
25.78%
Fiber:4.28g
17.1%
Iron:1.55mg
8.64%
Phosphorus:85.68mg
8.57%
Vitamin B1:0.13mg
8.42%
Copper:0.15mg
7.52%
Selenium:4.56µg
6.52%
Magnesium:25.83mg
6.46%
Zinc:0.88mg
5.89%
Vitamin B6:0.11mg
5.61%
Vitamin B5:0.51mg
5.05%
Potassium:170.51mg
4.87%
Calcium:31.04mg
3.1%
Vitamin K:3.21µg
3.06%
Vitamin B2:0.04mg
2.5%
Vitamin A:104.48IU
2.09%
Source:My Recipes