Low Fat Puliyogare (Tamarind Rice)

Delight in the tangy and aromatic flavors of Low Fat Puliyogare, a healthier twist on the classic South Indian tamarind rice recipe. This dish combines perfectly cooked rice with a rich tamarind pulp base, tempered with mustard seeds, curry leaves, and crunchy roasted peanuts for a satisfying texture. The addition of sesame oil keeps it light yet flavorful, while turmeric and asafoetida impart vibrant color and depth. Ready in just 30 minutes, it’s an ideal choice for a quick, wholesome meal or a delectable addition to your festive menu. Serve it warm, garnished with fresh coriander, as a standalone dish or alongside creamy yogurt for a well-rounded plate. Perfect for those seeking a low-fat yet authentic Indian rice dish that doesn’t compromise on taste!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 cups Cooked rice
• 2 tablespoons Tamarind pulp
• 0.5 cup Water
• 1 teaspoon Mustard seeds
• 1 teaspoon Urad dal
• 1 teaspoon Chana dal
• 10 leaves Curry leaves
• 3 Dry red chilies
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Asafoetida
• 0.25 cup Roasted peanuts
• 1 teaspoon Salt
• 1 tablespoon Sesame oil
• 2 tablespoons Fresh coriander leaves

Directions

Step 1

Begin by ensuring the rice is cooked and cooled. This prevents it from breaking when mixed.

Step 2

In a small bowl, mix the tamarind pulp with water to form a smooth paste. Set aside.

Step 3

Heat the sesame oil in a large non-stick pan over medium heat to keep the dish low-fat.

Step 4

Add mustard seeds to the hot oil. Once they begin to splutter, add urad dal, chana dal, curry leaves, and dry red chilies.

Step 5

Sauté until the dals turn golden brown, ensuring not to burn them.

Step 6

Stir in the turmeric powder and asafoetida, and cook for a few seconds until the spices release their aroma.

Step 7

Add the tamarind paste and salt to the pan. Mix well and allow it to simmer for 5 minutes until the raw smell of tamarind disappears and the mixture thickens slightly.

Step 8

Carefully add the cooked and cooled rice to the pan, ensuring you gently fold it in to avoid breaking the grains.

Step 9

Add roasted peanuts and mix everything evenly. Adjust salt if necessary.

Step 10

Remove the pan from heat and garnish with fresh coriander leaves.

Step 11

Serve the low-fat Puliyogare warm, paired with plain yogurt or as a standalone dish.

Nutrition Facts

Serving size	(1023.7g)

Amount per serving	% Daily Value*
Calories	1519.5

Total Fat 39.0g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 11.4g
Cholesterol 0mg	0%
Sodium 2398.4mg	0%
Total Carbohydrate 259.0g	0%
Dietary Fiber 15.7g	0%
Total Sugars 17.8g
Protein 36.7g	0%

Vitamin D 0IU	0%
Calcium 195.2mg	0%
Iron 13.7mg	0%
Potassium 1198.7mg	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: 22.9%

Protein: 9.6%

Carbs: 67.5%