Nutrition

Ayurvedic Cleanse — Lunch: Pongal with Sautéed Carrots & Leafy Vegetables

Pongal is a traditional Indian dish — soothing, nourishing and ideal for your Ayurvedic detox week. It is suitable at any time of the year, but is particularly beneficial in the cooler months.

ingredients:

  • ⅓ cup (75g) white basmati rice
  • ⅓ cup (65g) yellow split Moong Dal
  • 3 cups water
  • ¾ tsp fine rock salt
  • 2 tbsp. dried coconut flakes
  • 2 tablespoons finely chopped fresh cilantro

Voggarane (spice oil):

  • 2 tbsp. ghee (melted)
  • ¼ tsp whole black peppercorns (roughly crushed)
  • ½ tsp cumin seeds (heaped)
  • 1 pinch of turmeric
  • 1 pinch of asafoetida (Hing)
  • 6 fresh curry leaves

To serve:

  • ghee
  • Sautéed carrots and leafy vegetables

Preparation:

  1. Wash rice and dal thoroughly in a heavy pot until the water remains clear. Then drain.
  2. Add water to the pot and bring it to a boil over high heat. Then reduce the heat and simmer uncovered — do not cover so that energy impurities can escape.
  3. First, skim off any rising foam. Let it simmer for approx. 20 minutes. Add more water depending on the desired consistency.
  4. In the meantime, roughly mortar the peppercorns and prepare the remaining spices for the Voggarane and fresh coriander.
  5. Peel carrots, cut them into small pieces, wash leafy vegetables and cut them into small pieces as well — set them aside.

When rice and dal are soft, turn off the heat, stir in salt, shredded coconut, and cilantro.

Voggarane preparation:

  1. Heat a small skillet over medium heat, add ghee and stir in the crushed peppercorns.
  2. After about 1 minute (when it starts to smell slightly) remove from the heat and quickly stir in the remaining spices in turn: cumin, asafoetida, turmeric and curry leaves.
  3. Let it sizzle for 30 seconds while gently swirling the pan.
  4. Add the spice mixture to the pot with the Pongal and mix well.
    If necessary, remove the remaining spices from the pan with a little hot water and add them.
  5. Let it rest for 5 minutes so that the aromas develop well.

Serving suggestion:

Serve in bowls, top with the sautéed carrots and leafy vegetables and drizzle with some ghee.

Tip:

  • Soak dal the night before — it saves time.
  • For variety: Use a variety of seasonal vegetables or replace the rice with quinoa.

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