Low Fat Tamarind Rice
Discover the delightful flavors of South India with this light and tangy Low Fat Tamarind Rice recipe, perfect for a quick and healthy meal. Packed with bold ingredients like tamarind pulp, curry leaves, mustard seeds, and roasted peanuts, this dish offers a harmonious balance of sour, spicy, and nutty flavors, all while being low in oil. The cooked rice absorbs the aromatic tamarind sauce infused with turmeric, asafoetida, and chilies, creating a burst of taste in every bite. Easy to prepare in just 25 minutes, this recipe is ideal for those seeking a weight-conscious yet satisfying lunch or dinner option. Garnished with fresh cilantro and served warm, Low Fat Tamarind Rice is a wholesome and flavorful twist on traditional South Indian cuisine.
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Recipe Information
Ingredients
- 3 cups Cooked rice (preferably cooled, made from 1 cup raw rice)
- 2 tablespoons Tamarind pulp
- 0.5 cups Water
- 0.5 teaspoons Mustard seeds
- 8 leaves Curry leaves
- 0.25 teaspoons Turmeric powder
- 0.125 teaspoons Asafoetida (hing)
- 2 whole Dry red chilies
- 2 whole Green chilies (slit lengthwise)
- 1 teaspoons Low-fat oil (such as canola or olive oil)
- 2 tablespoons Roasted peanuts
- 0.5 teaspoons Salt
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
In a small bowl, mix the tamarind pulp with 1/2 cup of water and set it aside.
Heat the low-fat oil in a non-stick pan over medium heat.
Add the mustard seeds and let them splutter.
Add the curry leaves, dry red chilies, and slit green chilies. Sauté for 30 seconds until aromatic.
Stir in the turmeric powder and asafoetida (hing). Mix everything well.
Pour the tamarind mixture into the pan and cook on medium heat for 5-6 minutes, stirring occasionally, until it thickens slightly.
Add salt and roasted peanuts to the tamarind mixture.
Turn off the heat and gently mix the cooked rice into the pan, ensuring that the rice is evenly coated with the tamarind mixture.
Taste and adjust salt if necessary.
Garnish with chopped cilantro and serve warm.
Nutrition Facts
Calories |
1169 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1203 mg | 52% | |
| Total Carbohydrate | 228.6 g | 83% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 16.9 g | ||
| Protein | 26.4 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 702 mg | 15% | |
*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.
