Quinoa Pongal is a nutritious, delicious, easy-to-make comfort food prepared using quinoa and moong dal or yellow lentils in less than 25 minutes. This pongal recipe is vegan, gluten-free, and under 500 calorie meal, making it ideal for weight loss.
Pongal, also known as pongali or huggi, is a popular breakfast recipe that is traditionally prepared using rice and yellow lentil (moong dal). This South Indian moong dal khichdi has two popular varieties: sweet pongal (chakkara pongal or sakkarai pongal) and venn pongal (or khara pongal, a spicy version traditionally tempered in desi ghee).
These Pongal varieties are commonly prepared as the main dish during Pongal and Makar Sankranthi festivals in Tamil Nadu, Kerala, and Andhra Pradesh. They are also offered as naivedyam in Lakshmi temples on Fridays and Saturdays, and in Balaji temples on Saturdays, as prasadam to devotees.
Why you'll love this recipe
- It is a healthy twist on the traditional South Indian Pongal or Khichdi recipe.
- It is vegan, gluten-free, low in fat, and under 500 calories, making it perfect for weight loss.
- It is easy to make and is ready in less than 25 minutes.
- This nutrient-rich dish can be prepared for breakfast, lunch, and dinner.
Ingredients
Split moong dal or Yellow lentil - is one of the main ingredients in this recipe. It is super nutritious and a major source of proteins, although it also has some carbs.
Quinoa - is a gluten-free grain rich in fiber, antioxidants, iron, and amino acids. It is used as a substitute for rice in the traditional pongal recipe. Quinoa is believed to improve your blood sugar and cholesterol levels and aids in weight loss.
Ginger, Green chilies, and Peppercorns - Add a depth of flavor and spice to the pongal.
Cashews, Peanuts, Cumin seeds, Curry Leaves, Asafoetida, and Coconut Oil - are used to prepare the tempering. When roasted in oil and added as a garnish to the quinoa porridge, they add crunch, flavor, and a delicious aroma.
Substitutions and Variations
Ingredient Substitutions
- Any lentil variety, such as toor dal (Split Pigeon peas), masoor dal (red lentil), urad dal (black lentil), etc., can be used as a substitute for moong dal.
- Quinoa can be substituted with rice or semolina or oats. You can also substitute quinoa with other types of millet (Wikipedia link) such as Foxtail millet (Korralu/Kangani), Proso millet, Little Millet, Barnyard Millet, etc. You can use a combination of these millets if you prefer.
- Cashews can be substituted with peanuts or vice-versa. They can also be skipped if nuts are unavailable or you are allergic to them.
- Coconut oil can be substituted with butter, ghee, vegetable oil, etc.
- Asafoetida can be substituted with finely sliced garlic cloves.
Variations to Quinoa Pongal Recipe
- Try the traditional Venn Pongal or Khara Pongal by substituting quinoa with regular white rice. The cooking instructions remain the same.
- Prepare sweet quinoa pongal or khichdi instead of the spicy version.
- For a healthier twist, add oats to the above recipe to prepare Quinoa Oats Khichdi/Pongal.
- Check out a version of delicious sweet pongal without dal distributed as prasadam in many temples in South India.
Step-by-Step Instructions
Step 1: Wash quinoa and moong dal in water until water runs clear and drain them.
Step 2: To a pressure cooker on high heat, add quinoa, moong dal, green chilies, ginger, water, and salt. Cook for 8 to 10 minutes or two whistles (one whistle on high flame and the second on medium flame). Then switch off the flame and let the pressure release naturally.
Step 3: Meanwhile, to prepare the tempering, heat the oil in a pan. Add cumin seeds. When they start to splutter, add curry leaves, peanuts, and cashew nuts and saute till the nuts become golden brown. Add asafoetida/hing and switch off the flame.
Step 4: Remove the lid of the pressure cooker, add black pepper powder, and mix everything together. If the pongal is too thick, add water to adjust its consistency and bring it to a simmer.
Step 5: Add the tempering as a garnish. Serve and Enjoy!!!
Expert Chef Tips
- Traditionally pongal is prepared using rice and moong dal. The recipe presented here is without rice. You can use rice if needed as a substitute for quinoa. Ensure you increase the amount of water slightly, as the rice absorbs more water as it cooks.
- I have used split yellow lentils with skin or chilkewali moong dal in the recipe below.
- This dish thickens as it cools down. So add water and reheat it on the stovetop even before you serve.
- Vary the number of green chilies as per your taste. You can substitute it with serrano pepper or jalapeno.
- Vary the amount of nuts and other spices as per your taste.
- You can also use butter or vegetable oil for tempering.
- This dish can also be prepared in a regular pan on a stove top instead of a pressure cooker, but it is time-consuming.
- Serving Suggestion - Quinoa pongal can be served alone with a dollop of ghee or butter or with sambar and chutney, just like in hotels like MTR or Saravana Bhavan.
Instant Pot Instructions to Prepare Quinoa Khichdi
- Wash quinoa and moong dal in water until water runs clear and drain them.
- Turn on the saute mode of your instant pot. Add coconut oil, cumin seeds, cashews, peanuts, and curry leaves, and saute until cumin seeds splutter and nuts become golden.
- Next, add green chilies, ginger, black pepper, and asafoetida, and saute for a few seconds.
- Add the quinoa, lentil, water, and salt to taste and mix well. Close the lid of your instant pot with a vent in the sealing position.
- Pressure cook on high for 8 minutes and allow the instant pot to release any pressure naturally for 10 minutes, then release any remaining pressure.
- Remove the lid, and mix everything together. If you feel the pongal is too thick or has not reached the desired consistency, then add water and cook in saute mode for 1 to 2 minutes.
Storage and Make Ahead Instructions
Quinoa khichdi can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply add a splash of water to the khichdi and microwave for a minute or two until heated through.
Quinoa pongal can also be frozen for later use. Allow the pongal to cool completely before transferring it to a freezer-safe container or a zip-top bag. It can be stored in the freezer for up to 2-3 months. To thaw, remove the container or bag from the freezer and let it sit in the refrigerator overnight. Add a splash of water and reheat the pongal on the stovetop or in the microwave before serving.
Recipe FAQs
Yes. You can use toor dal (split pigeon peas), urad dal (black lentils), masoor dal (red lentils), etc.
Yes. You can add vegetables like carrots, beans, peas, and corn to Quinoa Pongal to make it more nutritious and flavorful.
Though the ingredients are the same, they differ in their cooking steps. While making khichdi, the tempering is prepared first, and then rice and dal are cooked in it. In the case of pongal, rice and dal are cooked first, and the tempering is added at the end as a garnish.
More Pongal or Sankranthi Recipes to Love
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Recipe card
Best Quinoa Pongal Recipe | South Indian Khichdi for Weight Loss
Equipment
- 1 Pressure cooker or Instant pot
Ingredients
- ⅔ cup Split moong dal or Yellow lentil
- ⅔ cup Quinoa
- 1 inch Ginger , finely chopped
- 2 to 3 Green chilies , finely chopped
- 8 Black peppercorns , freshly powdered or crushed (adjust to taste)
- ¼ teaspoon Asafoetida or Hing
- 1 tablespoon Cashews , chopped
- ½ tablespoon Peanuts (optional)
- 5 to 6 Curry leaves
- 1 teaspoon Cumin seeds
- 1 tablespoon Coconut oil (Traditionally, ghee is used)
- Salt , to taste
- 3 ½ cups Water (adjust to consistency later with more water if required)
Instructions
Pressure cook quinoa and moong dal
- Wash quinoa and moong dal in water until water runs clear and drain them⅔ cup Split moong dal or Yellow lentil, ⅔ cup Quinoa
- Add quinoa, moong dal, green chilies, ginger, water, and salt in a pressure cooker.1 inch Ginger, 2 to 3 Green chilies, Salt, 3 ½ cups Water
- Close the lid and pressure cook for about 8 to 10 minutes or two whistles (one on high flame and the second whistle on medium flame). See that the water is at least half an inch above the dal while cooking. Else it will burn at the bottom.
- Switch off the flame, and allow the pressure cooker to cool down completely (approx. 10 minutes).
Make the tempering
- Meanwhile, heat oil in a pan. Add cumin seeds. When they start to splutter, add curry leaves, peanuts, and cashew nuts and saute till the nuts become golden brown. Add hing and switch off the flame.1 tablespoon Cashews, ½ tablespoon Peanuts, 5 to 6 Curry leaves, 1 teaspoon Cumin seeds, 1 tablespoon Coconut oil, ¼ teaspoon Asafoetida
- Open the lid of your pressure cooker. Add the fresh powder peppercorns to the cooked quinoa dal mixture, adjust the salt and water for desired consistency if required, and bring it to boil again.8 Black peppercorns
- Add the tempering and mix well.
- Serve hot, and enjoy.
Instant Pot Quinoa Pongal
- Wash quinoa and moong dal in water until water runs clear and drain them
- Turn on the SAUTE mode of your instant pot. Add coconut oil, cumin seeds, cashews, peanuts, and curry leaves, and saute until cumin seeds splutter and nuts become golden.
- Add green chilies, ginger, black pepper, and asafoetida, and saute for a few seconds.
- Add the quinoa, lentil, water, and salt to taste and mix well. Close the lid of your instant pot with vent in sealing position.
- Pressure cook for 8 minutes and allow the instant pot to release any pressure naturally for 10 minutes, then release any remaining pressure.
- Remove the lid, and mix everything together. If you feel the pongal is too thick or has not reached the desired consistency, then add water and cook in saute mode for 1 to 2 minutes.
Notes
- Traditionally pongal is prepared using rice and moong dal. This recipe is without rice. You can use rice if needed as a substitute for quinoa or also add rice along with quinoa and lentil. Make sure you adjust the water accordingly.
- I have used split yellow lentils with skin or chilkewali moong dal in the recipe below. You can use yellow lentils.
- This dish thickens as it cools down. So add water and heat it even before you serve.
- Vary the number of green chilies as per your taste. You can substitute it with serrano pepper or jalapeno. The taste may vary accordingly.
- Vary the amount of nuts and other spices as per your taste.
- You can also use butter or vegetable oil for tempering.
- This dish can also be prepared in a regular pan on a stove top instead of a pressure cooker, but it is time-consuming.
Mullai Madavan
Healthy pongal recipe, looks so yummy!
Kushi
Thank you dear 🙂