Healthy Oats Vegetable Pongal: A South Indian Breakfast Delight
55 minutes
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About Healthy Oats Vegetable Pongal: A South Indian Breakfast Delight
Start your day with a nutritious and flavorful twist on the classic South Indian Pongal! This Oats Vegetable Pongal recipe combines the heartiness of oats and yellow moong dal with a vibrant mix of fresh vegetables, creating a wholesome and delicious breakfast bowl. Packed with fiber and protein, it's a perfect way to fuel your body and satisfy your taste buds.This recipe offers a unique blend of textures and flavors, making it surprisingly delightful even for those who aren't typically oat enthusiasts. The creamy texture of the dal combined with the subtle spices and the satisfying warmth of the dish will leave you feeling nourished and energized.Whether you're a seasoned Pongal maker or a curious beginner, this easy-to-follow recipe is perfect for a quick and healthy breakfast. Get ready to experience a South Indian breakfast sensation, reimagined for modern palates!
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Recipe Time & More
Prep25 minutes
Cook30 minutes
Total55 minutes
Ingredients
For the Oats and Dal
- 1/2 cup Rolled Oats quick-cooking oats work best. (i used quaker oats)
- 1/4 cup Mung Bean split yellow pigeon peas, yellow
- 1 1/2 cup Water
- 1 1/2 tsp Salt adjust to taste
For the Vegetables
For the Tempering
- 1 tbsp Ghee clarified butter, or 1 tbsp vegetable oil
- 1 tsp Cumin Seeds
- 1/2 tsp Peppercorns black
- 1/2 tsp Asafoetida hing
- 1 inch Ginger finely chopped
- 1 sprig Curry Leaves
- 1/4 cup Cashews
Instructions
Prepare the Oats and Dal
- Dry roast the rolled oats in a pan over low heat for 3-4 minutes, until fragrant. Do not brown. Set aside to cool. Rinse the moong dal and soak in warm water for 15-20 minutes. This helps with quicker cooking.
Cook the Dal and Vegetables
- In a pressure cooker, combine the soaked moong dal, 1 1/2 cups of water, and the whole green chilies. Pressure cook for 3-4 whistles. Allow the pressure to release naturally. Mash the cooked dal gently with a ladle to create a smooth consistency.
Prepare the Vegetables
- While the dal is cooking, chop the carrots, beans, and any other vegetables you're using. Sauté the chopped vegetables in a small amount of water until they're tender-crisp but not mushy. Set aside.
Make the Tempering
- Heat the ghee (or oil) in a pan. Add the cashews and sauté until golden brown. Remove and set aside.
Combine and Finish
- Add the cumin seeds, peppercorns, asafoetida, salt, and curry leaves to the pan and sauté for a minute until fragrant. Stir in the roasted oats and the mashed dal. Mix well to ensure there are no lumps. Add the cooked vegetables and stir in gently. Simmer for 5 minutes, allowing the flavors to meld.
Serve
- Garnish with the roasted cashews. Serve hot with coconut chutney, sambar, or a spicy pickle.
Recipe Notes
Expert Tips for the Perfect Oats Vegetable Pongal
- For a richer flavor, you can add a pinch of turmeric powder along with the tempering spices.
- Feel free to experiment with other vegetables like chopped bell peppers, spinach, or zucchini.
- If you prefer a thinner pongal, add a little more water while simmering.
- For a creamier texture, you can blend a portion of the cooked dal before adding it to the oats mixture.
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Recipe Nutrition
Calories: 358kcalCarbohydrates: 26gProtein: 9gFat: 25gPolyunsaturated Fat: 7.5gMonounsaturated Fat: 15gSodium: 1140mgFiber: 5gSugar: 2g
Jyothi Rajesh
Articles: 4
5 Comments
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This is awesome! Can’t wait to cook it.
This is perfect! Can’t wait to taste it.
What a delicious recipe! Thanks for posting.
Such an enticing dish! Thanks for the recipe.
Hello jyothi your recipe is very good and plus you have the knack of photography too. Love the pic.