Oats Pongal
A wholesome and savory porridge made with rolled oats and yellow lentils, tempered with classic South Indian spices. This healthy twist on a traditional breakfast is both comforting and quick to prepare.
For 2 servings
Roast the oats and rinse the dal.
- In a dry pan over medium heat, lightly roast the rolled oats for 2-3 minutes until fragrant. Set aside.
- Rinse the moong dal thoroughly under running water.
TIPRoasting the oats prevents them from becoming mushy and adds a lovely nutty flavor.Cook the moong dal.
In a pressure cooker, combine the rinsed moong dal, 1 cup of water, and a pinch of turmeric powder. Cook for 2-3 whistles or about 8 minutes until the dal is soft and mushy.
Combine oats and dal.
- Once the pressure releases, open the cooker and mash the dal lightly.
- Add the roasted oats, the remaining 1 cup of water, and salt.
- Mix well and cook on low heat for 4-5 minutes, stirring occasionally, until the mixture thickens to a porridge-like consistency.
TIPIf the pongal gets too thick, you can add a splash of hot water to adjust the consistency.Prepare the tempering.
- Heat ghee in a small pan over medium heat.
- Add the cashew nuts and fry until they turn golden brown. Remove and set aside.
- In the same ghee, add cumin seeds and let them splutter.
- Add the crushed peppercorns, grated ginger, asafoetida, and curry leaves. Sauté for 30 seconds until fragrant.
Combine and serve.
Pour the hot tempering and fried cashews over the cooked oats and dal mixture. Mix everything well and serve the Oats Pongal hot.
TIPServe immediately for the best texture and flavor.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can mash the cooked dal completely before adding the oats.
- 2Use freshly crushed black pepper for a more pungent and authentic flavor compared to pre-ground powder.
- 3You can add finely chopped vegetables like carrots or peas along with the dal for extra nutrition.
- 4Oats Pongal thickens as it cools, so serve it immediately or adjust with hot water before serving leftovers.
Adapt it for your goals.
Vegan
Replace the ghee with 2 teaspoons of coconut oil or any other neutral vegetable oil.
high proteinHigh protein
Increase the quantity of moong dal to 1/4 cup and garnish with a tablespoon of roasted pumpkin seeds.
jainJain
Omit the ginger from the recipe. The rest of the ingredients are generally suitable for a Jain diet.
kid friendlyKid friendly
Reduce the amount of black pepper to make it less spicy and ensure cashews are chopped finely to prevent choking hazards.
Why this is on our healthy list.
Rich in Dietary Fiber
Rolled oats are an excellent source of soluble fiber, particularly beta-glucan, which helps lower cholesterol, improve gut health, and promote a feeling of fullness.
Good Source of Plant-Based Protein
Moong dal provides a significant amount of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Heart-Healthy
The combination of fiber from oats and minimal saturated fat makes this dish beneficial for cardiovascular health by helping to manage cholesterol and blood pressure levels.
Frequently asked questions
Yes, Oats Pongal is very healthy. It's rich in fiber from oats, which is good for heart health and digestion, and provides plant-based protein from moong dal. It's a balanced and nutritious breakfast option.
