Sugar-Free Sambar Rice
Indulge in the comforting goodness of Sugar-Free Sambar Rice, a wholesome, South Indian-inspired meal that's both nourishing and flavorful. This one-pot dish combines the earthy richness of tur dal (split pigeon peas), fluffy rice, and an assortment of vegetables simmered in a tangy tamarind and aromatic sambar spice blend. With no added sugar, it's a naturally balanced and health-conscious choice that doesn't skimp on taste. Fragrant tempering of mustard seeds, curry leaves, and asafoetida elevates its flavors, while a final garnish of fresh coriander completes this hearty dish. Ready in under an hour, this sugar-free delight is perfect for a quick lunch, dinner, or even meal prep. Serve it warm with a dollop of ghee or your favorite chutney for a deeply satisfying, authentic experience.
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Recipe Information
Ingredients
- 1 cup Rice
- 0.5 cup Tur dal (split pigeon peas)
- 6 cups Water
- 2 tablespoons Tamarind pulp
- 2 tablespoons Sambar powder
- 0.5 teaspoon Turmeric powder
- 2 teaspoons Salt
- 2 cups Mixed vegetables (carrot, beans, potatoes, drumstick)
- 2 tablespoons Ghee or oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 1 medium Onion, sliced
- 2 pieces Green chili, slit
- 1 medium Tomato, chopped
- 2 tablespoons Coriander leaves, chopped
Instructions
Rinse the rice and tur dal under running water until the water runs clear. Drain and set aside.
In a large pot, add the rice, tur dal, and 4 cups of water. Cook over medium heat for about 15 minutes until both are tender.
In another pot, bring 2 cups of water to a boil. Add the tamarind pulp, sambar powder, turmeric powder, salt, and mixed vegetables. Cook until the vegetables are soft, about 10 minutes.
Once the rice and dal are done, add them to the tamarind-vegetable mixture. Simmer over low heat, stirring occasionally.
In a small pan, heat the ghee or oil over medium heat. Add mustard seeds and let them splutter. Add cumin seeds, asafoetida, and curry leaves.
Next, add the sliced onion and green chilies to the pan. Sauté until the onion is translucent.
Add the chopped tomato and cook until the tomato softens.
Pour this seasoning mixture into the sambar rice pot. Mix well and allow it to simmer for another 5 minutes.
Garnish with chopped coriander leaves before serving.
Nutrition Facts
Calories |
1303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 18.0 g | 90% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 5581 mg | 243% | |
| Total Carbohydrate | 209.6 g | 76% | |
| Dietary Fiber | 42.6 g | 152% | |
| Total Sugars | 39.8 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 429 mg | 33% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3792 mg | 81% | |
*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.
