Low Sodium Sambhar Rice
Wholesome, nutritious, and packed with South Indian flavors, this Low Sodium Sambhar Rice is a heart-healthy twist on a classic favorite. Made with fragrant basmati rice, protein-rich toor dal, and a vibrant mix of vegetables like carrots, beans, and drumsticks, this one-pot meal bursts with the aromatic goodness of tamarind, curry leaves, and sambhar powder. Prepared with minimal salt, it's perfect for those seeking a flavorful, low-sodium diet without compromising taste. The traditional tempering of mustard seeds, cumin, dry red chilies, and a hint of asafoetida enhances the dish with layers of earthy, spicy, and tangy notes. Simple to prepare with pressure-cooked ease and ready in under an hour, this comforting meal is ideal for lunch or dinner. Garnish with fresh cilantro and serve it hot as a complete dish or pair it with a side of low-sodium pickle or creamy yogurt for an indulgent, balanced meal.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Toor dal (pigeon peas)
- 0.5 teaspoon Turmeric powder
- 1 tablespoon Tamarind paste
- 2 cups Mixed vegetables (carrot, potato, beans, drumstick, chopped)
- 2 tablespoons Sambhar powder
- 1 teaspoon Mustard seeds
- 0.25 teaspoon Fenugreek seeds
- 0.5 teaspoon Cumin seeds
- 2 pieces Dry red chilies
- 1 sprig Curry leaves
- 0.25 teaspoon Asafoetida
- 2 tablespoons Ghee or vegetable oil
- 2 tablespoons Cilantro leaves (for garnish)
- 5 cups Water
Instructions
Rinse the toor dal and basmati rice thoroughly with water until the water runs clear. Soak them together in water for about 15 minutes.
In a large pot or pressure cooker, add the soaked toor dal and rice along with 4 cups of water and 0.5 teaspoon of turmeric powder. Cook until both the dal and rice are soft. If using a pressure cooker, cook for 3 whistles. If using a pot, it might take about 20-25 minutes.
While the rice and dal are cooking, prepare the vegetables. In a separate pan, heat 1 tablespoon of ghee or vegetable oil over medium heat. Add the mustard seeds and allow them to crackle.
Add fenugreek seeds, cumin seeds, dry red chilies, and curry leaves. Sauté for a minute until fragrant.
Add the mixed vegetables to the pan, followed by the sambhar powder, tamarind paste, and asafoetida.
Add 1 cup of water to the vegetables. Stir well and bring the mixture to a boil. Lower the heat and let it simmer until the vegetables are tender and the raw smell of tamarind disappears, about 10-15 minutes.
Once the rice and dal are cooked, mix them gently with the vegetable mixture ensuring not to break the vegetables. Adjust the consistency by adding more water if needed. It should be slightly thick yet pourable.
Simmer the sambhar rice for a further 5-7 minutes on low heat, allowing all the flavors to meld together.
In a small pan, heat the remaining ghee or oil and add the cooked rice-dal-vegetable mixture. Mix well gently.
Garnish with freshly chopped cilantro leaves and serve hot. This dish can be enjoyed on its own or with a side of low sodium vegetable pickle or yogurt.
Nutrition Facts
Calories |
1198 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 18.6 g | 93% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 216 mg | 9% | |
| Total Carbohydrate | 190.2 g | 69% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 21.5 g | ||
| Protein | 39.6 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 388 mg | 30% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 3251 mg | 69% | |
*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.
