Pongal is more than just a dish in South India—it’s a symbol of tradition, gratitude, and celebration. This iconic dish holds a special place in the hearts of people, especially during the harvest festival of Pongal, which is celebrated with immense joy and reverence in Tamil Nadu. The word “Pongal” means “to boil over,” representing abundance and prosperity. Traditionally it is prepared with freshly harvested rice and lentils.
Over the years, Pongal has evolved into various forms and textures. The two most popular varieties are Ven Pongal (a savory version) and Sakkarai Pongal (a sweet version made with jaggery). There are also regional and creative variations, such as Rava Pongal, Millet Pongal, and even fusion recipes to suit modern dietary preferences. Today, we’re giving the classic Ven Pongal a nutritious twist by replacing white rice with quinoa, a protein-packed superfood that aligns with contemporary health-conscious lifestyles.
Why quinoa? According to HealthLine Quinoa is a complete protein. It contains all nine essential amino acids, and is rich in fiber, magnesium, iron, and antioxidants. It’s naturally gluten-free and has a low glycemic index, making it a perfect choice for those looking to maintain balanced blood sugar levels. Paired with mung dal, another powerhouse ingredient known for its high protein content and easy digestibility, this dish becomes a nutritional powerhouse.
This Quinoa Pongal is not just healthy—it’s incredibly comforting, with the creamy texture of lentils, the nutty aroma of quinoa, and the robust flavors of tempered spices. Whether you’re looking for a hearty breakfast, a light dinner, or a festive dish to celebrate, this recipe combines tradition and health in every bite.
Pongal
Lets see how to make Pongal with Quinoa and Mung Dal
Ingredients
- ½ cups mung dal (yellow split lentils)
- 1 cup quinoa
- 4 cups water
- ½ tsp turmeric powder
- Salt, to taste
- 2 tbsp ghee (clarified butter)
- 1 tsp cumin seeds
- 1 tsp black peppercorns
- A handful of cashew nuts
- 2 dried red chilies
- 2 sprigs curry leaves
- 1 green chili, finely chopped
- 1 tsp grated ginger
- ¼ tsp asafoetida
Instructions
- Wash quinoa and mung dal thoroughly.
- Add them to an Instant Pot or pressure cooker with 4½ cups of water, turmeric powder, and salt. Cook on high pressure for 10 minutes (Instant Pot) or 4 whistles (pressure cooker). Let the pressure release naturally.
- Once cooked, mash the mixture to your desired consistency. Add ¼ cup boiling water if you prefer it creamier.
- To prepare the tempering Heat ghee in a small skillet over low flame. Add cumin seeds and black peppercorns, allowing them to crackle. Toss in cashews and roast until golden brown. Add dried red chilies, curry leaves, green chili, ginger, and asafoetida. Be cautious, as the ghee may splutter.
- Pour the tempering over the cooked quinoa-mung dal mixture. Mix well to distribute the flavors evenly. Serve hot with a side of sambar or coconut chutney.
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Nutrition Information:
Serving Size: 1 cupAmount Per Serving: Calories: 195Total Fat: 6gSaturated Fat: 2.7gCholesterol: 8mgSodium: 260mgCarbohydrates: 26gFiber: 2.6gSugar: 1gProtein: 6.5g
Why You’ll Love This Recipe
Quinoa Pongal is the perfect blend of tradition and health. It’s gluten-free, protein-packed, and incredibly flavorful. Whether you’re celebrating a festival or looking for a quick weeknight meal, this dish promises warmth and satisfaction with every bite.
📌 Tried this recipe? Let us know how it turned out in the comments! Don’t forget to share it with friends and family who love a healthy twist on classic dishes. 😊 Share a snap of the version you cooked and tag us at @platefullofyumm