Heart-Healthy Sambar Rice

Packed with wholesome brown rice, protein-rich yellow moong dal, and vibrant mixed vegetables, this *Heart-Healthy Sambar Rice* is a delicious, nutrient-dense twist on the classic South Indian comfort dish. Gently spiced with sambar powder and enriched with tamarind's tangy notes, this one-pot meal is perfect for anyone seeking a flavorful yet heart-friendly option. The aromatic tempering with mustard seeds, curry leaves, and green chilies adds a tantalizing layer of flavor, while the use of olive oil ensures a lighter, healthier dish. Ready in under an hour, this vegan and gluten-free recipe is ideal for weeknight dinners or meal prep, offering a warm, satisfying bowl of goodness that nourishes the body and soul alike.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Yellow moong dal (split mung beans)
• 0.5 teaspoon Turmeric powder
• 0.125 teaspoon Asafoetida (hing)
• 1 tablespoon Tamarind paste
• 1 tablespoon Sambar powder
• 1.5 cups Mixed vegetables (carrots, green beans, peas, bell peppers)
• 1 medium Onion, chopped
• 1 medium Tomato, chopped
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 2 small Green chilies, slit
• 1 tablespoon Olive oil
• 1 teaspoon Salt
• 2 tablespoons Cilantro, chopped
• 4 cups Water

Directions

Step 1

Rinse the brown rice and yellow moong dal together under running water until the water runs clear. Drain and set aside.

Step 2

In a large pressure cooker or a heavy-bottomed pot, heat the olive oil over medium heat. Add the mustard seeds and cumin seeds.

Step 3

When the seeds start to crackle, add the curry leaves and green chilies. Sauté for a minute until fragrant.

Step 4

Add the chopped onion and sauté until they turn translucent, about 3-4 minutes.

Step 5

Stir in the chopped tomato and cook until it becomes soft, around 3 minutes.

Step 6

Add the mixed vegetables and sauté for another 5 minutes.

Step 7

Mix in the sambar powder, turmeric powder, and asafoetida, sautéing for an additional 2 minutes to allow the spices to release their aroma.

Step 8

Add the rinsed rice and dal to the pot, followed by 4 cups of water, tamarind paste, and salt. Stir well to combine.

Step 9

If using a pressure cooker, close the lid and cook on medium heat for 3 whistles. If using a pot, bring to a boil, reduce heat, cover, and simmer until the rice and dal are cooked through and creamy, about 30-35 minutes, stirring occasionally and adding more water if needed.

Step 10

Once cooked, open the lid carefully, and stir in the chopped cilantro.

Step 11

Serve hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	1912.2 grams (1912.2g)

Amount per serving	% Daily Value*
Calories	1035

Total Fat 20.20g	26%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2663mg	116%
Total Carbohydrate 173.70g	63%
Dietary Fiber 38.40g	137%
Total Sugars 39.20g
Protein 42.40g	85%

Vitamin D 0IU	0%
Calcium 400mg	31%
Iron 14mg	79%
Potassium 2768mg	59%

*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.

Source of Calories

Fat: 17.4%

Protein: 16.2%

Carbs: 66.4%