High Protein Sambar Rice
Elevate your traditional comfort food with this High Protein Sambar Rice, a wholesome and nutritious twist on the classic South Indian favorite. Packed with protein-rich toor dal, fiber-filled brown rice, and a medley of vibrant vegetables, this recipe is a perfect balance of taste and health. Seasoned with aromatic spices like mustard seeds, curry leaves, and sambar powder, and enhanced with tangy tamarind, every bite delivers a burst of flavor. Ideal for meal prepping or a hearty lunch, this dish is a complete one-pot meal loaded with protein, complex carbohydrates, and essential nutrients. Garnished with fresh coriander leaves and served hot with crispy papad, this high-protein sambar rice is a delicious and fulfilling option for anyone seeking a nutritious, vegetarian meal that's easy to make—ready in just an hour!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Toor dal (pigeon peas)
- 2 cups Mixed vegetables (carrots, beans, potatoes)
- 1 lemon-sized ball Tamarind
- 2 tablespoons Ghee or oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Asafoetida
- 2 pieces Dried red chilies
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Sambar powder
- 1 teaspoon Salt
- 5 cups Water
- 2 tablespoons Coriander leaves
Instructions
Rinse the toor dal and brown rice separately under cold water until the water runs clear to remove excess starch.
Soak the tamarind in half a cup of warm water for about 10 minutes, then extract the pulp and set aside.
In a pressure cooker, add the toor dal and 2 cups of water. Cook for 3 whistles or until the dal is soft. Once done, mash it lightly and keep it aside.
In a large pot, add 3 cups of water, bring it to a boil and add the brown rice along with a pinch of salt. Cook until the rice is slightly tender, but not fully cooked. It will finish cooking with the vegetables and dal.
Add the mixed vegetables to the rice pot, cover, and let simmer for about 10 minutes until the vegetables are just tender.
In a separate pan, heat ghee or oil over medium heat. Add mustard seeds and let them crackle, then add cumin seeds, asafoetida, dried red chilies, and curry leaves. Sauté for a few seconds until aromatic.
To the pan, add the turmeric powder, sambar powder, and the tamarind extract. Stir well and cook for 2-3 minutes.
Pour the spiced tamarind mixture, the cooked dal, and the salt into the pot with the rice and vegetables. Mix everything thoroughly.
Cook the mixture on a medium flame, stirring occasionally, until the rice is fully cooked and the flavors are well blended. Adjust salt as needed.
Garnish with fresh chopped coriander leaves before serving.
Serve hot with papad or any side dish of your choice.
Nutrition Facts
Calories |
2018 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 2872 mg | 125% | |
| Total Carbohydrate | 355.7 g | 129% | |
| Dietary Fiber | 65.0 g | 232% | |
| Total Sugars | 85.1 g | ||
| Protein | 69.8 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 533 mg | 41% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 5460 mg | 116% | |
*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.
