Low Sodium Puliyogare (Tamarind Rice)

Savor the tangy and nutty goodness of Low Sodium Puliyogare, a flavorful twist on the traditional South Indian tamarind rice! This dish features perfectly cooked rice infused with a vibrant blend of tamarind paste, roasted sesame seeds, and a medley of aromatic spices like turmeric and asafoetida, all brought together with the richness of coconut oil. Crunchy unsalted peanuts, golden toasted dals, and fragrant curry leaves add irresistible texture and depth. Perfect for those watching their sodium intake, this recipe balances bold flavors with a hint of sweetness from jaggery. Serve it warm as a wholesome lunch, side dish, or light dinner, and enjoy the comforting taste of a South Indian classic in a heart-healthy way. Keywords: low sodium tamarind rice, healthy puliyogare recipe, South Indian tamarind rice, tamarind rice with sesame seeds, easy vegetarian rice dish.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Rice
• 2 tablespoons Tamarind paste
• 2 tablespoons Unsalted peanuts
• 1 tablespoon Sesame seeds
• 1 tablespoon Coconut oil
• 0.5 teaspoon Mustard seeds
• 1 teaspoon Urad dal
• 1 teaspoon Chana dal
• 2 Dried red chilies
• 10 leaves Curry leaves
• 0.25 teaspoon Turmeric powder
• 0.25 teaspoon Asafoetida
• 1 teaspoon Jaggery
• 2 cups Water
• 2 tablespoons Fresh coriander

Directions

Step 1

Rinse the rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water to a boil, add the rice, cover, and reduce the heat to low. Cook for 15 minutes or until the rice is tender and all the water is absorbed, then set aside to cool.

Step 2

In a small dry pan, lightly roast the sesame seeds over medium heat until they are golden brown and fragrant. Remove from heat and grind them to a coarse powder using a mortar and pestle or spice grinder, then set aside.

Step 3

In a large pan, heat the coconut oil over medium heat. Add the mustard seeds and allow them to splutter.

Step 4

Add the urad dal, chana dal, and peanuts to the pan and sauté until the dals are golden brown.

Step 5

Break the dried red chilies in half and add them to the pan along with the curry leaves, sautéing for another minute until the chilies darken slightly.

Step 6

Reduce the heat and stir in the turmeric powder and asafoetida.

Step 7

Add the tamarind paste and jaggery to the pan, stirring to combine. Cook for about 2-3 minutes until the mixture thickens slightly.

Step 8

Combine the cooled rice with the tamarind mixture, stirring gently to ensure the rice is evenly coated.

Step 9

Sprinkle the ground sesame seeds and freshly chopped coriander over the rice, gently tossing everything to combine.

Step 10

Serve the puliyogare warm, garnished with additional coriander if desired.

Nutrition Facts

Serving size	(760.9g)

Amount per serving	% Daily Value*
Calories	736.8

Total Fat 35.4g	0%
Saturated Fat 14.8g	0%
Polyunsaturated Fat 2.4g
Cholesterol 0mg	0%
Sodium 436.6mg	0%
Total Carbohydrate 92.4g	0%
Dietary Fiber 12.2g	0%
Total Sugars 24.8g
Protein 18.7g	0%

Vitamin D 0IU	0%
Calcium 150.5mg	0%
Iron 7.8mg	0%
Potassium 1000.2mg	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: 41.8%

Protein: 9.8%

Carbs: 48.4%