Heart-Healthy Sambhar Rice

Elevate your weeknight dinners with this nourishing and flavorful Heart-Healthy Sambhar Rice, a wholesome twist on the classic South Indian comfort dish. Made with fiber-rich brown rice and protein-packed yellow split pigeon peas (toor dal), this recipe is a perfect balance of taste and nutrition. Aromatic spices like mustard seeds, curry leaves, and asafoetida come together with tangy tamarind and bold sambhar powder to create an enticing medley of flavors, while an assortment of colorful vegetables adds texture and a boost of vitamins. Cooked to perfection in a single pot, this dish is low in fat and infused with heart-friendly ingredients. Garnished with fresh cilantro for a burst of freshness, it’s a satisfying, plant-based meal that’s as hearty as it is healthy. Perfect for those looking for a vegan, high-fiber comfort food option, this easy recipe can be made in under 50 minutes and serves four.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Yellow split pigeon peas (toor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 tablespoon Tamarind
• 1 tablespoon Vegetable oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 0.25 teaspoon Asafoetida
• 2 tablespoons Sambhar powder
• 1 teaspoon Salt
• 2 cups Mixed vegetables (carrots, beans, drumsticks, tomatoes)
• 2 tablespoons Cilantro

Directions

Step 1

Rinse the brown rice and toor dal separately under running water until the water runs clear.

Step 2

Soak the rice and dal separately in bowls of water for about 15 minutes. This helps to soften them and reduce cooking time.

Step 3

Drain and set aside the rice and dal.

Step 4

In a pressure cooker, add brown rice and toor dal along with 4 cups of water and turmeric powder. Close the lid and cook on medium heat for 3 whistles. Allow it to cool naturally.

Step 5

Soak the tamarind in warm water for about 10 minutes. Squeeze out the pulp and set it aside.

Step 6

In a large pan, add vegetable oil and heat over medium flame. Add mustard seeds and cumin seeds. When they start to splutter, add curry leaves and a pinch of asafoetida.

Step 7

Add the mixed vegetables and sauté them for about 5 minutes until they are slightly tender.

Step 8

Pour in the tamarind pulp, and sambhar powder, and add salt. Stir well and cook for another 5 minutes.

Step 9

Add the cooked rice and dal mixture into the pan and mix gently so as not to break the rice grains.

Step 10

Simmer the mixture for another 5-10 minutes, stirring occasionally to prevent it from sticking to the pan.

Step 11

Garnish with chopped cilantro and serve hot.

Nutrition Facts

Serving size	1952 grams (1952.0g)

Amount per serving	% Daily Value*
Calories	1337

Total Fat 21.60g	28%
Saturated Fat 3.70g	19%
Polyunsaturated Fat 8.50g
Cholesterol 0mg	0%
Sodium 2615mg	114%
Total Carbohydrate 260.70g	95%
Dietary Fiber 42.60g	152%
Total Sugars 92.00g
Protein 41.80g	84%

Vitamin D 0IU	0%
Calcium 484mg	37%
Iron 18mg	99%
Potassium 3603mg	77%

*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: 13.8%

Protein: 11.9%

Carbs: 74.3%