Low Fat Sambar Rice

Indulge in the comforting and wholesome flavors of Low Fat Sambar Rice, a South Indian-inspired one-pot meal perfect for those seeking a nutritious and satisfying dish. Featuring tender short-grain rice and protein-packed toor dal (split pigeon peas) simmered to perfection with a medley of fresh vegetables like carrots, green beans, potatoes, tomatoes, and eggplant, this recipe is bursting with vibrant flavors. The aromatic blend of sambar powder, turmeric, and tamarind adds a tangy, spicy depth, while the final tempering of mustard seeds, curry leaves, and asafoetida elevates the dish with authentic South Indian flair. With minimal oil and no compromise on taste, this low-fat, high-fiber meal is quick to prepare and ideal for a hearty lunch or dinner. Serve it piping hot, garnished with fresh coriander, for a wholesome, plant-based delight that’s bound to impress!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup short-grain rice
• 0.5 cup toor dal (split pigeon peas)
• 5 cups water
• 1 medium, diced carrot
• 0.5 cup, chopped green beans
• 1 medium, diced potato
• 1 medium, chopped tomato
• 1 diced small eggplant
• 2 tablespoons, soaked in 1/4 cup hot water tamarind
• 2 tablespoons sambar powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon, or to taste salt
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 2 whole dried red chilies
• 0.25 teaspoon asafoetida (hing)
• 10 leaves curry leaves
• 1 teaspoon oil
• 2 tablespoons, chopped fresh coriander leaves

Directions

Step 1

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

Step 2

In a large pot, bring 5 cups of water to a boil. Add the rinsed rice and toor dal.

Step 3

Add diced carrots, chopped green beans, diced potato, chopped tomato, and diced eggplant to the pot. Stir to combine.

Step 4

Pour the soaked tamarind along with the water into the pot, discarding any seeds or fibers.

Step 5

Add sambar powder, turmeric powder, and salt to the pot. Stir well.

Step 6

Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot with a lid and cook for about 25-30 minutes, until the lentils and rice are well-cooked and mushy.

Step 7

In a small pan, heat the oil over medium heat. Add mustard seeds and cumin seeds. Allow them to crackle.

Step 8

Add dried red chilies, asafoetida, and curry leaves to the pan. Sauté for a few seconds until the curry leaves turn crispy.

Step 9

Pour the tempering over the cooked sambar rice and mix well.

Step 10

Garnish with chopped fresh coriander leaves before serving.

Step 11

Serve hot, enjoying this wholesome, low-fat sambar rice as a complete meal.

Nutrition Facts

Serving size	(2353.8g)

Amount per serving	% Daily Value*
Calories	1863.2

Total Fat 18.9g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 2.3g
Cholesterol 4.5mg	0%
Sodium 4290.6mg	0%
Total Carbohydrate 405.5g	0%
Dietary Fiber 46.9g	0%
Total Sugars 166.8g
Protein 47.3g	0%

Vitamin D 0IU	0%
Calcium 488.2mg	0%
Iron 17.2mg	0%
Potassium 4728.3mg	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: 8.6%

Protein: 9.5%

Carbs: 81.9%