Cauliflower Ven Pongal with Tomato Chutney

Cauliflower Ven Pongal with Tomato Chutney: Cauliflower Ven Pongal with Tomato Chutney is a healthy and delicious South Indian breakfast dish. Traditionally, Ven Pongal is made with rice and moong dal, but this version uses cauliflower rice, making it lighter and low in carbs. It is perfect for people looking for a nutritious meal without compromising on taste. The dish is creamy, flavorful, and seasoned with black pepper, cumin seeds, ginger, and ghee, giving it a comforting aroma.

Cauliflower Ven Pongal with Tomato Chutney

The Tomato Chutney served with it adds a tangy and spicy flavor, perfectly balancing the mild taste of the Pongal. Made with fresh tomatoes, onions, and simple spices, it enhances the overall taste of the meal. This combination is not only tasty but also easy to digest and quick to prepare. Whether you want a wholesome breakfast or a light dinner, Cauliflower Ven Pongal with Tomato Chutney is a great choice for a healthy and satisfying meal.

Ingredients for Ven Pongal

For Cauliflower Ven Pongal:

• 1 medium-sized cauliflower (grated or processed into rice-sized pieces)
• 1/2 cup yellow moong dal (split yellow lentils)
• 2 tablespoons ghee (clarified butter)
• 1 teaspoon black peppercorns (crushed or whole)
• 1 teaspoon cumin seeds
• 1-inch piece of ginger (finely chopped or grated)
• 10-12 curry leaves
• 1-2 green chilies (slit or chopped)
• A pinch of asafoetida (hing)
• Salt to taste
• 2-3 cups water (for cooking moong dal and cauliflower)

For Tomato Chutney:

• 3 medium-sized ripe tomatoes (chopped)
• 1 medium onion (chopped)
• 2-3 dry red chilies
• 1 tablespoon oil (any cooking oil)
• 1 teaspoon mustard seeds
• 1 tablespoon chana dal (Bengal gram dal)
• 5-6 curry leaves
• 1 teaspoon tamarind paste (optional for extra tanginess)
• Salt to taste
• Water as needed

Step-by-Step Cooking Process

Preparing Cauliflower Ven Pongal

Prep the Ingredients

• Wash and soak the yellow moong dal for 15-20 minutes.
• Clean the cauliflower, separate the florets, and pulse them in a food processor until it resembles rice grains.

Cook the Moong Dal

• In a pot, add soaked moong dal with 1.5 cups of water and a pinch of turmeric (optional).
• Cook until soft and mushy. You can use a pressure cooker (2 whistles) or an open pot (20 minutes).

  

Prepare Tempering

• In a pan, heat 2 tablespoons of ghee.
• Add cumin seeds, crushed black peppercorns, chopped ginger, green chilies, curry leaves, and a pinch of asafoetida.
• Sauté for 1-2 minutes until fragrant.

Cook Cauliflower

• Add the grated cauliflower to the pan and sauté for 4-5 minutes until slightly tender.

Combine Everything

• Mix the cooked moong dal with the sautéed cauliflower mixture.
• Add salt and 1/2 cup water (adjust as needed for desired consistency).
• Simmer for 5-7 minutes until flavors meld and the pongal reaches a creamy consistency.

Preparing Tomato Chutney

Sauté Ingredients

• Heat oil in a pan and add mustard seeds.
• Once they splutter, add chana dal, dry red chilies, and curry leaves.
• Sauté until dal turns golden brown.
• Cook Tomatoes and Onions:
• Add chopped onions and sauté until translucent.
• Add tomatoes, salt, and tamarind paste (if using).
• Cook until tomatoes turn mushy and oil separates.

Blend and Temper

• Let the mixture cool, then blend to a smooth paste.
• Optionally, temper again with mustard seeds and curry leaves for added flavor.

Health Benefits of Cauliflower Ven Pongal

Cauliflower:

• Low in calories and carbohydrates, ideal for weight management.
• Rich in fiber, aiding digestion.
• High in antioxidants and vitamin C.
• Contains compounds that may reduce inflammation.

Moong Dal:

• Excellent plant-based protein source.
• Easy to digest and gentle on the stomach.
• High in vitamins, minerals, and antioxidants.
• Helps regulate blood sugar levels.

Tomatoes:

• Rich in lycopene, beneficial for heart health.
• Packed with vitamins A and C.
• Supports skin health and immunity.
• Spices and Curry Leaves:
• Cumin and black pepper improve digestion.
• Ginger and curry leaves have anti-inflammatory properties.
• Asafoetida helps reduce bloating and gas.

Tips for Perfect Pongal and Chutney

• Use fresh cauliflower to avoid bitterness.
• Adjust black pepper and chilies to your spice preference.
• Adding more ghee enhances flavor but use moderately for health.
• For a richer chutney, add roasted peanuts or coconut.
• Serve hot for the best taste and texture.

Variations to Try

• Millet Ven Pongal: Substitute cauliflower with millet for a wholesome grain option.
• Vegetable Pongal: Add carrots, peas, or beans for extra nutrition.
• Coconut Chutney: Swap tomato chutney with a coconut-based chutney for variety.
• Vegan Option: Replace ghee with coconut or olive oil.

Nutritional Facts (Per Serving):

Cauliflower Ven Pongal:

• Calories: 180 kcal
• Protein: 10g
• Carbs: 20g
• Fat: 8g
• Fiber: 6g
• Vitamin C: 60% DV

Tomato Chutney:

• Calories: 50 kcal
• Protein: 2g
• Carbs: 8g
• Fat: 2g
• Fiber: 2g
• Vitamin A: 25% DV

Cauliflower Ven Pongal with Tomato Chutney is a nutritious, flavorful, and satisfying meal suitable for breakfast, lunch, or dinner. It is ideal for those looking for low-carb, gluten-free, and healthy options without compromising on taste. The combination of creamy pongal and tangy chutney provides a delightful balance of flavors and textures.

Also Read: Quick Chicken Tikka Masala