Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 210 g | Sweet · Cooling |
 Split mung dal | 170 g | Sweet, Astringent · Cooling |
 Black pepper, coarsely crushed | 4 g | Pungent · Heating |
 Cashews | 28 g | Sweet · Heating |
 Ghee | 34 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 7 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the rice and mung dal until the draining water is mostly clear; soak for 20 minutes and drain.
- Warm the ghee in a heavy pot; bloom the cumin, ginger, and turmeric just until fragrant.
- Add the drained grains and the prepared coarsely crushed black pepper, cashews; turn them through the spiced fat for one minute.
- Pour in the water, add the rock salt, and bring to a lively boil; lower the heat and cook covered for 30–35 minutes.
- Stir and lightly press the grains to a cohesive, spoon-soft texture; rest covered for five minutes before serving warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian ven pongal tradition)
Ghee Ven Pongal is a soft one-pot grain-and-pulse preparation suited to a freshly cooked meal. Vata: serve warm with a little extra ghee. Pitta: favor coriander or fennel and keep pungent seasoning mild. Kapha: use a lighter portion and sharpen gently with dry ginger or black pepper.
USDA Nutrition Facts for Ghee Ven Pongal
| Nutrient | Per 100g | Per Serving (1 serving (491g)) |
|---|---|---|
| Energy (Calories) | 94 kcal | 463 kcal |
| Protein | 3.1 g | 15.3 g |
| Total Carbohydrates | 14.8 g | 72.6 g |
| Dietary Fiber | 1.7 g | 8.3 g |
| Total Sugars | 0.7 g | 3.3 g |
| Total Fat | 2.6 g | 12.8 g |
| Calcium | 20.5 mg | 100.7 mg |
| Iron | 1.34 mg | 6.60 mg |
| Magnesium | 25.0 mg | 122.6 mg |
| Phosphorus | 52.9 mg | 259.6 mg |
| Potassium | 138 mg | 679 mg |
| Sodium | 104 mg | 512 mg |
| Zinc | 0.45 mg | 2.23 mg |
| Copper | 0.15 mg | 0.74 mg |
| Manganese | 0.26 mg | 1.28 mg |
| Selenium | 2.5 µg | 12.4 µg |
| Vitamin C | 0.4 mg | 2.2 mg |
| Vitamin A (RAE) | 15.2 µg | 74.9 µg |
| Vitamin E | 0.15 mg | 0.73 mg |
| Vitamin K | 1.8 µg | 8.8 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.59 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.68 mg | 3.33 mg |
| Vitamin B6 | 0.06 mg | 0.28 mg |
| Folate (DFE) | 96.6 µg | 474.2 µg |
| Choline | 10.6 mg | 51.9 mg |
