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Photo: Alexandra Shytsman
Active Time:45 minsTotal Time:1 hr 15 minsServings:4Jump to Nutrition Facts
Active Time:45 minsTotal Time:1 hr 15 minsServings:4
Active Time:45 mins
Active Time:
45 mins
Total Time:1 hr 15 mins
Total Time:
1 hr 15 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
A Warm Bowl of Ven Pongal Is Comfort Food at Its Best
During the long evenings of January in New York City, my mind often turns to childhood memories of Pongal celebrations. In India, mid-January heralds the arrival of harvest festivals that commemorate winter crops like grains and sugar cane and are also of religious significance to Hindus and Sikhs.
Rice is the staple food of South India and has always been one of my favorite comfort foods, making portion control hard. But white rice can also send my blood sugar soaring. A couple of years ago, as my doctor expressed concern about my elevated blood sugar and urged me to minimize refined grains, I began my exploration into low-carb vegetarian cooking. Very quickly, I tired of eggs, cheese and avocado—my opinionated Indian palate craved spice and flavor.
And so began my love affair with riced cauliflower. It soon became the perfect alternative to white rice, and as a bonus, meant an added serving of vegetables. I discovered the key to its preparation was to cook it with a little oil or ghee until it’s dry, so that it tastes less like cauliflower and instead has a more neutral flavor that becomes a humble carrier for the flavors of the dish.
I tentatively experimented with a cauliflower fried “rice.” That was delicious. I grew bolder, making paella, a burrito bowl and then this version of pongal, keeping the flavor profiles intact. When the smell of the tadka of ginger, cashews, curry leaves and black pepper in ghee filled my home, it still made my knees weak. This pongal, made with riced cauliflower and moong dal and paired with my mother-in-law’s delectable tomato chutney, was deeply satisfying.
As even my skeptical parents tasted and approved the dish, I knew I had something special. And when mid-January rolls around, I now have a new tradition to add to the Pongal celebration, one that is authentically and deliciously mine.
Cook Mode(Keep screen awake)IngredientsPongal½cupyellow moong dal (split mung beans; see Note)1cupwater1teaspoongheeorunsalted butter16ouncesriced cauliflowerTomato Chutney1tablespoonavocado oilorother neutral oil½teaspoonblack mustard seeds1 ½cupsdiced tomatoes (2–3 medium)1teaspoontamarind concentrate (see Note)½teaspoonsalt¼teaspooncayenne pepper¼teaspoonasafetida (see Note)Tadka2tablespoonsghee or unsalted butter1teaspooncumin seeds2tablespoonsraw cashews, chopped10 - 15fresh curry leaves, chopped (see Note)2teaspoonsgrated fresh ginger¾teaspoonsalt¾teaspooncracked black pepper
Cook Mode(Keep screen awake)
Ingredients
Pongal
½cupyellow moong dal (split mung beans; see Note)
1cupwater
1teaspoongheeorunsalted butter
16ouncesriced cauliflower
Tomato Chutney
1tablespoonavocado oilorother neutral oil
½teaspoonblack mustard seeds
1 ½cupsdiced tomatoes (2–3 medium)
1teaspoontamarind concentrate (see Note)
½teaspoonsalt
¼teaspooncayenne pepper
¼teaspoonasafetida (see Note)
Tadka
2tablespoonsghee or unsalted butter
1teaspooncumin seeds
2tablespoonsraw cashews, chopped
10 - 15fresh curry leaves, chopped (see Note)
2teaspoonsgrated fresh ginger
¾teaspoonsalt
¾teaspooncracked black pepper
Directions
Bring 1 cup water to a boil in the saucepan. Add the dal and reduce heat to a simmer. Cook until the dal is tender, about 20 minutes, adding more water if the pot gets dry.(Alternatively, cook the dal in a pressure cooker for 15 minutes on high pressure. Release the pressure naturally.)Drain any excess water.
Meanwhile, heat a medium skillet over medium heat. When hot, add 1 teaspoon ghee (or butter) and riced cauliflower. Cook, stirring occasionally, until the cauliflower is dry, 10 to 15 minutes. Transfer to a plate
To prepare chutney:Heat a small saucepan over medium-high heat. Add oil and mustard seeds. When the mustard seeds start to pop, add tomatoes, tamarind concentrate, ½ teaspoon salt, cayenne and asafetida; mix well. Reduce heat to low; cook, covered and stirring often, until the mixture is very thick, 20 to 30 minutes.
To prepare tadka:Heat the skillet over medium heat. Add ghee (or butter) and cumin seeds. Cook, stirring, until the cumin seeds turn dark brown, about 30 seconds. Add cashews. When the cashews turn golden brown, about 30 seconds, add curry leaves, ginger, salt and pepper; cook, stirring, until fragrant, 1 to 2 minutes. Add the dal and cauliflower and mix well. Serve with the chutney.
Notes
Moong dalare split yellow mung beans. Look for them in well-stocked grocery stores, Indian markets or online.
Sweet-and-sourtamarind concentrateis made from the seed pods of tamarind trees, which are native to Africa. Look for them with other Asian or Middle Eastern ingredients in well-stocked supermarkets.
Used in Indian and Middle Eastern cooking,asafetida(as-uh-fet-i-duh) is known for its distinct, slightly sulfurous aroma that works synergistically with other spices to enhance them—similar to the way anchovies can amp up a dish’s flavor without you knowing they’re there. You can find the spice at Indian markets or online.
Curry leavesare native to South Asia. They have a faint citrusy flavor. Find fresh curry leaves in the produce section (and sometimes in the freezer) at Asian markets and some natural-foods stores. Freeze extra leaves airtight for up to 2 months.
Originally appeared: EatingWell.com, January 2023
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Nutrition Facts(per serving)255Calories14gFat27gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
