Nutritional Facts of Ven Pongal, South Indian Breakfast, Calories in Ven Pongal, South Indian Breakfast

by Tarla Dalal
This calorie page has been viewed 24655 times

Course
Breakfast

How many calories does one serving of Ven Pongal have?

One serving of Ven Pongal gives 212 calories. Out of which carbohydrates comprise 116 calories, proteins account for 22 calories and remaining calories come from fat which is 74 calories.  One serving of Ven Pongal provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Ven Pongal recipe | khara pongal | pongal South Indian breakfast recipe | with 23 amazing images.

Ven Pongal is South India’s equivalent of the North Indian khichdi. Cooked rice and moong dal are flavoured with ginger, crushed peppercorns and cumin seeds, and garnished with ghee-roasted cashew nuts and curry leaves.

To make ven pongal, heat a small non-stick pan, add the yellow moong dal and dry roast on a medium flame for 3 minutes. Wash the dry roasted yellow moong dal and rice. Combine the moong dal- rice mixture, asafoetida, ½ tsp of cumin seeds, ginger, salt and 3 cups of water in a pressure cooker, mix well and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Add ½ cup of hot water and mix well. Keep aside. Heat the ghee in a small non-stick pan and add the remaining 1 tsp of cumin seeds and sauté on a medium flame for 30 seconds. Add the cashew nuts, coarsely crushed peppercorns and curry leaves and sauté on a medium flame for 30 seconds. Add the tempering to the dal-rice mixture and mix well. Serve immediately with ghee.

Khara pongal has a unique flavour and consistency, which are rich yet soothing. It is made as an offering to Gods during pujas, especially in the month of Margazhi or Dhanurmasa, which extends from mid-December to mid-January. Many families follow the practice of making this dish in an earthen pot during the Pongal festival celebrated in South India in mid-January.

Hot and spicy pongal South Indian breakfast recipe dripping with ghee tastes heavenly in the cold winter mornings – just one small serving feels like a feast! Interestingly, this seemingly divine recipe is also a common breakfast item, which you get in all restaurants and even morning trains.

Tips for ven pongal. 1. Pressure cook till the mixture is slightly mushy. 2. If you are serving it after some time, then add a little more water to adjust the consistency, re-heat and serve.

Try other South Indian recipes like Chakkra Pongal or South Indian Stir Fry Rice

Sweet Pongal, Sakkarai Pongal, Chakkarai

Sweet Pongal, Sakkarai Pongal, Chakkarai

Is Ven Pongal healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

Hing (Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Benefits of Cumin Seeds (jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details. 

Benefits of Black Pepper (kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

Curry leaves, (Kadi patta) : have antioxidant, antimicrobial and anti inflammatory properties and is thus used widely in Ayurvedic medicines.
· It aids digestion and thus one can chew curry leaves when having a tummy ache. It is especially good for preventing diarrhea.
· Scientific research has proven that inclusion of curry leaves is beneficial for people with diabetes. Curry leaves taken with black pepper on an empty stomach can reduce blood sugar levels.
· It helps in skin care too. Intake of curry leaves can promote clear and healthy skin.
· They are a fair source of Vitamin A and calcium.


What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Ven Pongal?

No, this is not that healthy due to the usage of rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipe, vitamin khichdi recipe, buckwheat moong dal and vegetable khichdi, bajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Buckwheat, Moong and Vegetable Khichdi

Buckwheat, Moong and Vegetable Khichdi

Can healthy individuals have Ven Pongal?

Yes. 

One serving of Ven Pongal is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 212 calories that come from Ven Pongal?

Walking (6 kmph) = 1 hour 4 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 36 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy212 cal11%
Protein5.5 g10%
Carbohydrates29 g10%
Fiber2.2 g9%
Fat8.2 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A67.8 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)21.8 mcg11%
MINERALS
Calcium13.5 mg2%
Iron0.8 mg4%
Magnesium47.4 mg14%
Phosphorus55.2 mg9%
Sodium5.6 mg0%
Potassium182.7 mg4%
Zinc0.9 mg9%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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