Oats and Spinach Pongal: A Healthy and Flavorful South Indian Breakfast
Looking for a wholesome and nutritious breakfast that combines the goodness of oats and lentils? The Oats and Spinach Pongal recipe is a wonderful South Indian dish, often enjoyed as a breakfast or light meal. Packed with protein from moong dal and rich in iron and vitamins from fresh spinach, this dish is an ideal choice for those looking for a high-protein, vegetarian breakfast that’s both light and filling.
This unique version of Pongal substitutes rice with instant oats, making it quicker to prepare and even more heart-healthy. The warm, spiced flavor of cumin, black pepper, and asafoetida, complemented by the crunch of cashews, makes it an irresistible option for anyone looking to switch up their breakfast routine.
Ingredients
| Ingredient | Quantity |
|---|---|
| Instant Oats (Oatmeal) | 3/4 cup |
| Yellow Moong Dal (Split) | 1/2 cup |
| Spinach (chopped) | 1 cup |
| Water | 1 cup |
| Cumin seeds (Jeera) | 2 teaspoons |
| Whole Black Peppercorns | 15 |
| Curry leaves | 1 sprig |
| Asafoetida (hing) | 1 teaspoon |
| Green Chilli (slit) | 1 |
| Cashew nuts | 15 |
| Ghee | 2 tablespoons |
| Salt | To taste |
Preparation Time
| Time | Duration |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 25 minutes |
| Total Time | 35 minutes |
Servings
| Servings | 4 |
Cuisine
| Cuisine | Tamil Nadu |
Course
| Course | South Indian Breakfast |
Diet
| Diet Type | High Protein Vegetarian |
Instructions
-
Roast the Oats: Begin by dry roasting the oats in a pan over low-medium heat for about 5 minutes, or until they give off a light, nutty fragrance. Once done, set them aside.
-
Cook the Moong Dal and Spinach: In a pressure cooker, add the moong dal and chopped spinach. Add enough water to cover the ingredients, and pressure cook for about 2 whistles. Once the pressure is released, keep the cooked dal and spinach aside.
-
Fry the Cashews: In a heavy-bottomed pan, heat the ghee. Once the ghee is hot, add the cashews and fry them until they turn golden brown. Remove and set them aside.
-
Prepare the Tempering: In the same pan, add more ghee if needed. Once hot, add cumin seeds and let them crackle. Next, add the black peppercorns, curry leaves, slit green chilli, and asafoetida. Let everything fry for a minute, allowing the spices to release their aromatic flavors.
-
Cook the Oats: Now, add the roasted oats to the pan with the tempering. Stir well to combine. Slowly add water, about 1/4 cup at a time, stirring constantly until the oats begin to cook and absorb the water. Continue cooking the oats until they are tender and cooked through, which will take about 5-7 minutes.
-
Combine Dal and Spinach with Oats: Once the oats are cooked, add the pressure-cooked moong dal and spinach mixture to the pan. Stir everything together, ensuring the oats, dal, and spinach are well incorporated.
-
Season and Garnish: Add salt to taste and stir well. Garnish the Pongal with the roasted cashews for a crunchy, flavorful finish.
-
Serve: Serve the Oats and Spinach Pongal hot, with a drizzle of ghee on top for extra richness. Pair it with Lauki Raita or any raita of your choice. You can also enjoy it for lunch or dinner, accompanied by a warm cup of Masala Chai for a satisfying meal.
This simple yet nutritious dish brings together the earthy flavor of oats and the freshness of spinach, all while offering a dose of protein from moong dal and healthy fats from cashews and ghee. Whether you’re in need of a light breakfast or a wholesome meal for any time of the day, Oats and Spinach Pongal is a delicious, healthful option.
