Low Fat Sambar Rice
Experience the comforting warmth of Low Fat Sambar Rice, a wholesome, one-pot South Indian meal perfect for healthy eating enthusiasts. This recipe combines protein-packed toor dal (split pigeon peas) with short-grain rice and an array of vibrant vegetables like carrots, eggplant, and green beans, all simmered in a tangy tamarind broth infused with aromatic sambar powder and turmeric. A touch of spice and flavor comes from a traditional tempering of mustard seeds, cumin, curry leaves, and dried red chilies, elevating the dish to perfection. The use of minimal oil and nutrient-rich ingredients makes this recipe a guilt-free yet satisfying option for a hearty lunch or dinner. Ready in under an hour and served hot, this low-fat sambar rice is a complete, nutrient-dense meal that balances authentic flavor with health-conscious cooking—ideal for families and busy lifestyles.
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Recipe Information
Ingredients
- 1 cup short-grain rice
- 0.5 cup toor dal (split pigeon peas)
- 5 cups water
- 1 medium, diced carrot
- 0.5 cup, chopped green beans
- 1 medium, diced potato
- 1 medium, chopped tomato
- 1 diced small eggplant
- 2 tablespoons, soaked in 1/4 cup hot water tamarind
- 2 tablespoons sambar powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon, or to taste salt
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 2 whole dried red chilies
- 0.25 teaspoon asafoetida (hing)
- 10 leaves curry leaves
- 1 teaspoon oil
- 2 tablespoons, chopped fresh coriander leaves
Instructions
Rinse the rice and toor dal together under running water until the water runs clear. Drain and set aside.
In a large pot, bring 5 cups of water to a boil. Add the rinsed rice and toor dal.
Add diced carrots, chopped green beans, diced potato, chopped tomato, and diced eggplant to the pot. Stir to combine.
Pour the soaked tamarind along with the water into the pot, discarding any seeds or fibers.
Add sambar powder, turmeric powder, and salt to the pot. Stir well.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot with a lid and cook for about 25-30 minutes, until the lentils and rice are well-cooked and mushy.
In a small pan, heat the oil over medium heat. Add mustard seeds and cumin seeds. Allow them to crackle.
Add dried red chilies, asafoetida, and curry leaves to the pan. Sauté for a few seconds until the curry leaves turn crispy.
Pour the tempering over the cooked sambar rice and mix well.
Garnish with chopped fresh coriander leaves before serving.
Serve hot, enjoying this wholesome, low-fat sambar rice as a complete meal.
Nutrition Facts
Calories |
1863 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 4 mg | 2% | |
| Sodium | 4291 mg | 187% | |
| Total Carbohydrate | 405.5 g | 147% | |
| Dietary Fiber | 46.9 g | 168% | |
| Total Sugars | 166.8 g | ||
| Protein | 47.3 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 488 mg | 38% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 4728 mg | 101% | |
*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.
