Heart-Healthy Sambhar Rice
Elevate your meals with this nourishing Heart-Healthy Sambhar Rice recipe, a wholesome spin on the classic South Indian comfort food. Made with fiber-rich brown rice and protein-packed yellow split pigeon peas (toor dal), this dish is perfectly balanced for those seeking a nutritious option without sacrificing flavor. A medley of vibrant vegetables like carrots, beans, and drumsticks pairs beautifully with an aromatic blend of spices, including homemade tamarind pulp, curry leaves, and tangy sambhar powder. What makes this recipe truly heart-healthy is the minimal use of oil and the inclusion of nutrient-dense ingredients, ensuring a lighter yet satisfying dish. Prep it easily in under 15 minutes, and enjoy it fresh as a warm, comforting meal ideal for family dinners or meal prep. Garnished with fresh cilantro, this sambhar rice is a fragrant and flavorful delight that’s perfect for health-conscious food lovers!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Yellow split pigeon peas (toor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 tablespoon Tamarind
- 1 tablespoon Vegetable oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 0.25 teaspoon Asafoetida
- 2 tablespoons Sambhar powder
- 1 teaspoon Salt
- 2 cups Mixed vegetables (carrots, beans, drumsticks, tomatoes)
- 2 tablespoons Cilantro
Instructions
Rinse the brown rice and toor dal separately under running water until the water runs clear.
Soak the rice and dal separately in bowls of water for about 15 minutes. This helps to soften them and reduce cooking time.
Drain and set aside the rice and dal.
In a pressure cooker, add brown rice and toor dal along with 4 cups of water and turmeric powder. Close the lid and cook on medium heat for 3 whistles. Allow it to cool naturally.
Soak the tamarind in warm water for about 10 minutes. Squeeze out the pulp and set it aside.
In a large pan, add vegetable oil and heat over medium flame. Add mustard seeds and cumin seeds. When they start to splutter, add curry leaves and a pinch of asafoetida.
Add the mixed vegetables and sauté them for about 5 minutes until they are slightly tender.
Pour in the tamarind pulp, and sambhar powder, and add salt. Stir well and cook for another 5 minutes.
Add the cooked rice and dal mixture into the pan and mix gently so as not to break the rice grains.
Simmer the mixture for another 5-10 minutes, stirring occasionally to prevent it from sticking to the pan.
Garnish with chopped cilantro and serve hot.
Nutrition Facts
Calories |
1337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.6 g | 28% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2615 mg | 114% | |
| Total Carbohydrate | 260.7 g | 95% | |
| Dietary Fiber | 42.6 g | 152% | |
| Total Sugars | 92.0 g | ||
| Protein | 41.8 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 3603 mg | 77% | |
*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.
