Low Sodium Vangi Bhat
Savor the flavors of South India with this Low Sodium Vangi Bhat, a wholesome and aromatic rice dish that’s perfect for those following a low-sodium diet. This recipe combines fluffy basmati or sona masuri rice with tender, spiced eggplants, enriched by a fragrant blend of low-sodium vangi bhat masala, curry leaves, and a touch of tamarind paste for a subtle tang. The toasted peanuts and fresh coriander offer delightful texture and brightness, while the absence of added salt ensures a heart-healthy meal without compromising taste. Ready in just 40 minutes, this versatile dish is an ideal weeknight dinner and pairs wonderfully with creamy yogurt or a refreshing raita for a deliciously balanced plate.
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Recipe Information
Ingredients
- 1 cup Rice (uncooked, preferably basmati or sona masuri)
- 6 small Small eggplants (brinjal)
- 2 tablespoons Vegetable oil
- 0.5 teaspoon Mustard seeds
- 10 pieces Curry leaves
- 0.25 teaspoon Turmeric powder
- 1 tablespoon Vangi bhat masala powder (low sodium or homemade)
- 1 teaspoon Tamarind paste (unsalted)
- 2 tablespoons Unsalted roasted peanuts (optional)
- 2 tablespoons Fresh coriander leaves (chopped)
- 2 cups Water
Instructions
Rinse the rice thoroughly under running water until the water runs clear. Soak the rice for 15 minutes, then drain completely.
In a pot, bring 2 cups of water to a boil. Add the rinsed rice, reduce to a simmer, cover, and cook until the rice is fluffy and fully cooked (approximately 15-20 minutes). Set aside to cool slightly.
While the rice is cooking, wash and chop the eggplants into bite-sized pieces. To prevent discoloration, keep them submerged in a bowl of water until ready to use.
Heat the vegetable oil in a large pan or kadhai over medium heat. Add the mustard seeds and let them splutter.
Add the curry leaves and sauté until fragrant, about 30 seconds.
Add the chopped eggplants to the pan. Sprinkle turmeric powder over them, mix well, and sauté for 5-7 minutes or until the eggplants are tender.
Stir in the vangi bhat masala powder and cook for another 2 minutes, ensuring the spices coat the eggplants evenly.
Dissolve the tamarind paste in 2 tablespoons of water and pour it into the pan. Mix well and let it simmer for 1-2 minutes.
Add the cooked rice to the pan and gently mix until the rice and eggplant mixture are well combined.
Taste and adjust seasoning if necessary. Note: For low sodium diets, avoid adding salt.
Optional: Garnish with roasted peanuts and chopped coriander leaves for added texture and freshness.
Serve the low sodium vangi bhat warm with a side of plain yogurt or raita, if desired.
Nutrition Facts
Calories |
1217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 37 mg | 2% | |
| Total Carbohydrate | 200.6 g | 73% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 23.0 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1642 mg | 35% | |
*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.
