High Protein Sambar Rice

Elevate your meal game with this High Protein Sambar Rice, a wholesome and flavorful one-pot recipe that’s perfect for a nutritious lunch or dinner. Combining the goodness of protein-packed toor dal (pigeon peas) and fiber-rich brown rice, this dish is further enriched with a medley of colorful vegetables and a tangy touch of tamarind. Infused with aromatic spices like sambar powder, cumin, and curry leaves, every bite is a mouthwatering explosion of South Indian flavors. Ideal for fitness enthusiasts and anyone looking for a balanced, high-protein vegetarian meal, this hearty recipe is as comforting as it is healthy. Serve it piping hot, garnished with fresh coriander, and pair it with crispy papad or a cooling raita for a satisfying experience.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Toor dal (pigeon peas)
• 2 cups Mixed vegetables (carrots, beans, potatoes)
• 1 lemon-sized ball Tamarind
• 2 tablespoons Ghee or oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Asafoetida
• 2 pieces Dried red chilies
• 10 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Sambar powder
• 1 teaspoon Salt
• 5 cups Water
• 2 tablespoons Coriander leaves

Directions

Step 1

Rinse the toor dal and brown rice separately under cold water until the water runs clear to remove excess starch.

Step 2

Soak the tamarind in half a cup of warm water for about 10 minutes, then extract the pulp and set aside.

Step 3

In a pressure cooker, add the toor dal and 2 cups of water. Cook for 3 whistles or until the dal is soft. Once done, mash it lightly and keep it aside.

Step 4

In a large pot, add 3 cups of water, bring it to a boil and add the brown rice along with a pinch of salt. Cook until the rice is slightly tender, but not fully cooked. It will finish cooking with the vegetables and dal.

Step 5

Add the mixed vegetables to the rice pot, cover, and let simmer for about 10 minutes until the vegetables are just tender.

Step 6

In a separate pan, heat ghee or oil over medium heat. Add mustard seeds and let them crackle, then add cumin seeds, asafoetida, dried red chilies, and curry leaves. Sauté for a few seconds until aromatic.

Step 7

To the pan, add the turmeric powder, sambar powder, and the tamarind extract. Stir well and cook for 2-3 minutes.

Step 8

Pour the spiced tamarind mixture, the cooked dal, and the salt into the pot with the rice and vegetables. Mix everything thoroughly.

Step 9

Cook the mixture on a medium flame, stirring occasionally, until the rice is fully cooked and the flavors are well blended. Adjust salt as needed.

Step 10

Garnish with fresh chopped coriander leaves before serving.

Step 11

Serve hot with papad or any side dish of your choice.

Nutrition Facts

Serving size	2315.7 grams (2315.7g)

Amount per serving	% Daily Value*
Calories	2018

Total Fat 38.80g	50%
Saturated Fat 18.90g	95%
Polyunsaturated Fat 0.10g
Cholesterol 84mg	28%
Sodium 2872mg	125%
Total Carbohydrate 355.70g	129%
Dietary Fiber 65.00g	232%
Total Sugars 85.10g
Protein 69.80g	140%

Vitamin D 0IU	0%
Calcium 533mg	41%
Iron 22mg	121%
Potassium 5460mg	116%

*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: 17.0%

Protein: 13.6%

Carbs: 69.4%