Low Sodium Sambar Rice
Discover the wholesome goodness of Low Sodium Sambar Rice, a comforting one-pot South Indian dish that's perfect for those seeking a heart-healthy alternative without compromising on flavor. Packed with tender rice, protein-rich toor dal, and a medley of vibrant vegetables like carrots, green beans, drumstick, and eggplant, this recipe is infused with traditional spices like turmeric, asafoetida, and aromatic sambar powder. Fresh tamarind juice lends a tangy note, while curry leaves and mustard seeds deliver the signature sambar essence. Made with a salt substitute, this low sodium version is ideal for maintaining dietary restrictions while enjoying a hearty, nutrient-rich meal. Perfect for lunch or dinner, serve this savory dish topped with fresh coriander for a burst of color and flavor.
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Recipe Information
Ingredients
- 1 cup Rice
- 0.5 cup Toor Dal (pigeon peas)
- 4 cups Water
- 1 medium, diced Carrot
- 10 pieces, chopped Green Beans
- 2 sticks, cut into 2-inch pieces Drumstick
- 1 small, diced Eggplant
- 1 large, chopped Tomato
- 2 tablespoons, soaked in warm water and extracted juice Tamarind
- 1 tablespoon Sambar Powder
- 0.5 teaspoon Turmeric Powder
- 0.25 teaspoon Asafoetida
- 0.25 teaspoon Fenugreek Seeds
- 0.5 teaspoon Mustard Seeds
- 10 leaves Curry Leaves
- 2 tablespoons, chopped Coriander Leaves
- 2 tablespoons Vegetable Oil
- 0.5 teaspoon (optional) Salt Substitute (Potassium Chloride)
Instructions
Rinse the rice and toor dal together under cold running water. Drain and set aside.
In a large pot or pressure cooker, heat 1 tablespoon of vegetable oil over medium heat.
Add the mustard seeds and let them crackle. Add the fenugreek seeds and fry for a few seconds.
Stir in the asafoetida and curry leaves, followed by the chopped tomatoes.
Cook the tomatoes until they soften, then add the diced carrots, green beans, drumstick, and eggplant.
Add 4 cups of water, turmeric powder, sambar powder, and the prepared tamarind juice.
Add the rinsed rice and toor dal to the pot. Stir well to combine.
Cover the pot and bring the mixture to a boil, then simmer on a low flame until the rice and dal are tender. If using a pressure cooker, cook for 2-3 whistles.
If needed, add 1/2 teaspoon of salt substitute and mix thoroughly.
In a small pan, heat the remaining 1 tablespoon of vegetable oil and sauté the curry leaves until crisp. Pour this over the cooked sambar rice.
Garnish with freshly chopped coriander leaves before serving.
Nutrition Facts
Calories |
2080 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 19.3 g | ||
| Cholesterol | 179 mg | 60% | |
| Sodium | 3324 mg | 145% | |
| Total Carbohydrate | 372.0 g | 135% | |
| Dietary Fiber | 48.6 g | 174% | |
| Total Sugars | 174.2 g | ||
| Protein | 74.6 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 499 mg | 38% | |
| Iron | 18.8 mg | 104% | |
| Potassium | 6855 mg | 146% | |
*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.
