Heart-Healthy Puliyogare (Tamarind Rice)

Transform your classic comfort food into a nourishing delight with this Heart-Healthy Puliyogare, a wholesome spin on traditional tamarind rice. Crafted with fiber-rich brown rice, tangy tamarind paste, and an aromatic blend of spices like curry leaves, mustard seeds, and asafoetida, this recipe balances bold flavors with mindful nutrition. Sesame oil infuses it with a nutty aroma, while roasted peanuts add a satisfying crunch. A hint of jaggery rounds out the tangy-sweet profile, making this dish irresistible yet light on the heart. Perfect as a standalone meal or a vibrant side, this quick-to-prepare dish is an excellent way to enjoy South Indian flavors the healthy way. Serve it warm and let the flavors transport you straight to a traditional kitchen!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 tablespoons Tamarind paste
• 2 cups Water
• 1 tablespoon Sesame oil
• 1 teaspoon Mustard seeds
• 1 sprig Curry leaves
• 2 Dry red chilies
• 1 pinch Asafoetida
• 2 tablespoons Roasted peanuts
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 1 teaspoon Jaggery
• 0.5 teaspoon Fenugreek seeds
• 1 tablespoon Chana dal
• 1 tablespoon Urad dal

Directions

Step 1

Rinse the brown rice thoroughly under cold water and soak it for about 30 minutes. Drain the water and set aside.

Step 2

In a large pot, add 2 cups of water and bring it to a boil. Add the soaked and drained brown rice, cover with a lid, and cook on a low flame until the rice is cooked and water is fully absorbed. This should take about 30-35 minutes. Fluff the rice using a fork and let it cool slightly.

Step 3

In a pan, heat sesame oil over medium heat. Add mustard seeds and let them splutter.

Step 4

Add chana dal, urad dal, fenugreek seeds, and roast them until golden brown.

Step 5

Introduce dry red chilies, curry leaves, and a pinch of asafoetida to the pan, sautéing for another minute.

Step 6

Pour in the tamarind paste, add turmeric powder, and stir to mix well.

Step 7

Add salt and jaggery to balance the tanginess and flavor. Simmer the mixture for about 5 minutes until it thickens slightly and the raw tamarind smell dissipates.

Step 8

Add the cooked brown rice to this tamarind sauce mixture, mixing gently to ensure the rice is well-coated without breaking the grains.

Step 9

Stir in the roasted peanuts for added texture and flavor.

Step 10

Switch off the heat and let the puliyogare rest for about 10 minutes to allow the flavors to meld.

Step 11

Serve this heart-healthy puliyogare warm, garnished with a fresh sprig of curry leaves if desired.

Nutrition Facts

Serving size	(797.9g)

Amount per serving	% Daily Value*
Calories	673.7

Total Fat 28.5g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 8.6g
Cholesterol 0mg	0%
Sodium 1237.5mg	0%
Total Carbohydrate 91.9g	0%
Dietary Fiber 15.1g	0%
Total Sugars 25.0g
Protein 17.8g	0%

Vitamin D 0IU	0%
Calcium 165.6mg	0%
Iron 6.1mg	0%
Potassium 1001.6mg	0%

*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: 36.9%

Protein: 10.2%

Carbs: 52.9%