Low Fat Sambhar Rice

Savor the comforting flavors of South India with this wholesome and heart-healthy Low Fat Sambhar Rice. Made with fiber-rich brown rice, protein-packed toor dal, and a medley of vibrant vegetables, this one-pot meal is perfect for anyone looking for a nutritious yet satisfying dish. Infused with aromatic spices like sambar powder, turmeric, and a hint of tamarind’s tanginess, this recipe delivers bold, authentic flavors without excess fat—thanks to the clever use of cooking spray. It’s easy to prepare in under an hour, making it ideal for busy weeknights. Serve it hot, garnished with fresh cilantro, as a nourishing standalone meal or pair it with cooling yogurt or tangy pickle for the ultimate comfort food experience. Perfect for healthy eating enthusiasts and lovers of Indian cuisine, this dish is a delicious and guilt-free take on the traditional sambhar rice.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Toor dal (pigeon peas)
• 2 cups Mixed vegetables (carrots, beans, potatoes, peas)
• 1 medium, chopped Onion
• 1 large, chopped Tomato
• 1 tablespoon Tamarind paste
• 3 tablespoons Sambar powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 2 whole Dried red chili
• 1.5 teaspoons Salt
• 4 cups Water
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons, chopped Fresh cilantro
• 1 as needed Cooking spray

Directions

Step 1

Rinse the brown rice and toor dal separately under cold water until the water runs clear. Soak them together in enough water for about 15 minutes. Drain and set aside.

Step 2

In a large pot, spray a light coating of cooking spray and heat over medium flame. Add mustard seeds and cumin seeds. Once they start to splutter, add curry leaves and dried red chili and sauté for about 30 seconds.

Step 3

Add chopped onion and sauté until translucent, about 3 minutes. Stir in chopped tomato and cook until soft, about 2 minutes.

Step 4

Mix in the sambar powder, turmeric powder, and asafoetida. Stir well to combine with the vegetables.

Step 5

Add the soaked and drained rice and dal mixture, mixed vegetables, and mix everything together ensuring they are well coated with spices.

Step 6

Pour in 4 cups of water and add tamarind paste and salt. Stir to combine all ingredients.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 30 minutes, or until the rice and dal are cooked through and soft.

Step 8

Stir occasionally and check for water level, adding a bit more if needed to prevent sticking.

Step 9

Once cooked, turn off the heat and let it sit covered for another 5 minutes for the flavors to meld.

Step 10

Garnish with chopped fresh cilantro before serving. Serve hot as a standalone dish or with a side of yogurt or pickle.

Nutrition Facts

Serving size	(2147.2g)

Amount per serving	% Daily Value*
Calories	1222.9

Total Fat 10.2g	0%
Saturated Fat 1.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 5857.4mg	0%
Total Carbohydrate 232.1g	0%
Dietary Fiber 46.8g	0%
Total Sugars 49.0g
Protein 51.5g	0%

Vitamin D 0IU	0%
Calcium 388.3mg	0%
Iron 14.8mg	0%
Potassium 3590.3mg	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: 7.5%

Protein: 16.8%

Carbs: 75.7%