Soy-Free Sambar Rice
Discover the comforting flavors of South India with this Soy-Free Sambar Rice recipe, a wholesome and protein-packed meal made without soy ingredients. Combining nutty basmati rice and creamy toor dal (split pigeon peas) with a vibrant blend of seasonal vegetables like carrot, potato, and drumstick (moringa), this one-pot dish is infused with aromatic spices including turmeric, sambar powder, and tamarind for a tangy twist. A tempering of ghee, mustard seeds, curry leaves, and green chili elevates the dish, making it irresistibly fragrant and flavorful. Ready in just over an hour, this recipe is perfect for a hearty lunch or dinner and pairs wonderfully with crunchy papad or coconut chutney. Enjoy a soy-free, gluten-free, and nutrient-rich taste of traditional Indian cuisine!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Toor dal (split pigeon peas)
- 0.5 teaspoon Turmeric powder
- 1 medium Carrot, diced
- 1 medium Potato, diced
- 1 cup Drumstick (moringa), cut into pieces
- 2 tablespoons Tamarind pulp
- 2 tablespoons Sambar powder
- 2 teaspoons Salt
- 2 tablespoons Ghee (clarified butter)
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 1 whole Green chili, slit
- 1 medium Tomato, chopped
- 2 tablespoons Coriander leaves, chopped
- 5 cups Water
Instructions
Rinse the basmati rice and toor dal under running water until the water runs clear. Soak them together in water for 20 minutes.
Meanwhile, prepare the vegetables: dice the carrot and potato, and cut the drumstick (moringa) into pieces.
In a pressure cooker or large pot, add the soaked rice and dal along with 4 cups of water, turmeric powder, and salt. Cook until the dal is soft, about 3 whistles in a pressure cooker or until tender on an open flame.
Once cooked, mash the dal and rice mixture lightly with the back of a spoon and set aside.
In a separate pan, heat the ghee over medium heat. Add mustard seeds and allow them to splutter. Then add cumin seeds, asafoetida, curry leaves, and the slit green chili for a couple of seconds until fragrant.
Add the diced carrot, potato, drumstick pieces, and chopped tomato to the pan. Stir well and sauté for 3-4 minutes.
Mix in the sambar powder, tamarind pulp, and the remaining 1 cup of water. Allow the vegetables to cook until they are tender, about 15 minutes.
Combine the vegetable mixture with the cooked rice and dal. Stir well to combine and simmer for another 5-7 minutes until everything is well mixed and heated through.
Adjust seasoning with additional salt if needed, and garnish with chopped coriander leaves before serving.
Serve the Soy-Free Sambar Rice hot with papad or coconut chutney for a complete meal.
Nutrition Facts
Calories |
1712 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.2 g | 52% | |
| Saturated Fat | 19.7 g | 98% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 5200 mg | 226% | |
| Total Carbohydrate | 277.2 g | 101% | |
| Dietary Fiber | 49.5 g | 177% | |
| Total Sugars | 26.9 g | ||
| Protein | 84.7 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 787 mg | 61% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 5346 mg | 114% | |
*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.
