Heart-Healthy Sambar Rice
Savor the perfect blend of health and flavor with our Heart-Healthy Sambar Rice, a wholesome twist on the traditional South Indian dish. Crafted with nutrient-packed brown rice and protein-rich yellow moong dal, this one-pot recipe combines the comfort of a creamy, spicy rice dish with the goodness of mixed vegetables like carrots, green beans, and peas. Infused with aromatic spices like turmeric, asafoetida, and sambar powder, and a hint of tangy tamarind, this dish is both satisfying and nourishing. Ready in under an hour in a pressure cooker or stovetop, it's an ideal choice for weeknight dinners or meal prep. Garnished with fresh cilantro, this vegan and fiber-rich recipe is the ultimate heart-healthy comfort food to add to your repertoire.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Yellow moong dal (split mung beans)
- 0.5 teaspoon Turmeric powder
- 0.125 teaspoon Asafoetida (hing)
- 1 tablespoon Tamarind paste
- 1 tablespoon Sambar powder
- 1.5 cups Mixed vegetables (carrots, green beans, peas, bell peppers)
- 1 medium Onion, chopped
- 1 medium Tomato, chopped
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 2 small Green chilies, slit
- 1 tablespoon Olive oil
- 1 teaspoon Salt
- 2 tablespoons Cilantro, chopped
- 4 cups Water
Instructions
Rinse the brown rice and yellow moong dal together under running water until the water runs clear. Drain and set aside.
In a large pressure cooker or a heavy-bottomed pot, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds.
When the seeds start to crackle, add the curry leaves and green chilies. Sauté for a minute until fragrant.
Add the chopped onion and sauté until they turn translucent, about 3-4 minutes.
Stir in the chopped tomato and cook until it becomes soft, around 3 minutes.
Add the mixed vegetables and sauté for another 5 minutes.
Mix in the sambar powder, turmeric powder, and asafoetida, sautéing for an additional 2 minutes to allow the spices to release their aroma.
Add the rinsed rice and dal to the pot, followed by 4 cups of water, tamarind paste, and salt. Stir well to combine.
If using a pressure cooker, close the lid and cook on medium heat for 3 whistles. If using a pot, bring to a boil, reduce heat, cover, and simmer until the rice and dal are cooked through and creamy, about 30-35 minutes, stirring occasionally and adding more water if needed.
Once cooked, open the lid carefully, and stir in the chopped cilantro.
Serve hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
1034 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2663 mg | 116% | |
| Total Carbohydrate | 173.7 g | 63% | |
| Dietary Fiber | 38.4 g | 137% | |
| Total Sugars | 39.2 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2768 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
