Low Fat Sambhar Rice
Elevate your comfort food game with this nourishing and hearty Low Fat Sambhar Rice, a South Indian-inspired one-pot meal that's brimming with flavors and health benefits. Made with wholesome brown rice, protein-packed toor dal, and a medley of vibrant mixed vegetables, this recipe is perfect for those seeking a nutritious yet satisfying dish. The aromatic blend of spices, including sambar powder, turmeric, and asafoetida, paired with tamarind’s tangy richness, infuses every bite with authentic taste. Cooked using minimal oil and topped with fresh cilantro, this low-fat recipe is a guilt-free delight that comes together in under an hour. Whether enjoyed on its own or paired with a dollop of yogurt or tangy pickle, this wholesome dish is a perfect option for weekday meals or cozy family dinners.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Toor dal (pigeon peas)
- 2 cups Mixed vegetables (carrots, beans, potatoes, peas)
- 1 medium, chopped Onion
- 1 large, chopped Tomato
- 1 tablespoon Tamarind paste
- 3 tablespoons Sambar powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 2 whole Dried red chili
- 1.5 teaspoons Salt
- 4 cups Water
- 0.25 teaspoon Asafoetida (hing)
- 2 tablespoons, chopped Fresh cilantro
- 1 as needed Cooking spray
Instructions
Rinse the brown rice and toor dal separately under cold water until the water runs clear. Soak them together in enough water for about 15 minutes. Drain and set aside.
In a large pot, spray a light coating of cooking spray and heat over medium flame. Add mustard seeds and cumin seeds. Once they start to splutter, add curry leaves and dried red chili and sauté for about 30 seconds.
Add chopped onion and sauté until translucent, about 3 minutes. Stir in chopped tomato and cook until soft, about 2 minutes.
Mix in the sambar powder, turmeric powder, and asafoetida. Stir well to combine with the vegetables.
Add the soaked and drained rice and dal mixture, mixed vegetables, and mix everything together ensuring they are well coated with spices.
Pour in 4 cups of water and add tamarind paste and salt. Stir to combine all ingredients.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 30 minutes, or until the rice and dal are cooked through and soft.
Stir occasionally and check for water level, adding a bit more if needed to prevent sticking.
Once cooked, turn off the heat and let it sit covered for another 5 minutes for the flavors to meld.
Garnish with chopped fresh cilantro before serving. Serve hot as a standalone dish or with a side of yogurt or pickle.
Nutrition Facts
Calories |
1223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5857 mg | 255% | |
| Total Carbohydrate | 232.1 g | 84% | |
| Dietary Fiber | 46.8 g | 167% | |
| Total Sugars | 49.0 g | ||
| Protein | 51.5 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 388 mg | 30% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 3590 mg | 76% | |
*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.
