Low Sodium Sambar Rice

Discover the wholesome goodness of Low Sodium Sambar Rice, a heart-healthy twist on the classic South Indian comfort food. This flavorful one-pot meal combines fragrant rice, protein-rich toor dal, and a medley of vibrant vegetables like carrots, green beans, eggplant, and drumstick. Infused with traditional spices such as sambar powder, turmeric, and tangy tamarind juice, this dish delivers robust flavor without relying on excessive salt. A touch of asafoetida and a tempering of mustard seeds and crispy curry leaves round out its aromatic profile. Perfect for those seeking a low-sodium diet, this recipe is satisfying, nourishing, and easy to prepare. Serve it piping hot, garnished with fresh coriander, for a delicious plant-based meal that’s as comforting as it is heart-healthy.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Rice
• 0.5 cup Toor Dal (pigeon peas)
• 4 cups Water
• 1 medium, diced Carrot
• 10 pieces, chopped Green Beans
• 2 sticks, cut into 2-inch pieces Drumstick
• 1 small, diced Eggplant
• 1 large, chopped Tomato
• 2 tablespoons, soaked in warm water and extracted juice Tamarind
• 1 tablespoon Sambar Powder
• 0.5 teaspoon Turmeric Powder
• 0.25 teaspoon Asafoetida
• 0.25 teaspoon Fenugreek Seeds
• 0.5 teaspoon Mustard Seeds
• 10 leaves Curry Leaves
• 2 tablespoons, chopped Coriander Leaves
• 2 tablespoons Vegetable Oil
• 0.5 teaspoon (optional) Salt Substitute (Potassium Chloride)

Directions

Step 1

Rinse the rice and toor dal together under cold running water. Drain and set aside.

Step 2

In a large pot or pressure cooker, heat 1 tablespoon of vegetable oil over medium heat.

Step 3

Add the mustard seeds and let them crackle. Add the fenugreek seeds and fry for a few seconds.

Step 4

Stir in the asafoetida and curry leaves, followed by the chopped tomatoes.

Step 5

Cook the tomatoes until they soften, then add the diced carrots, green beans, drumstick, and eggplant.

Step 6

Add 4 cups of water, turmeric powder, sambar powder, and the prepared tamarind juice.

Step 7

Add the rinsed rice and toor dal to the pot. Stir well to combine.

Step 8

Cover the pot and bring the mixture to a boil, then simmer on a low flame until the rice and dal are tender. If using a pressure cooker, cook for 2-3 whistles.

Step 9

If needed, add 1/2 teaspoon of salt substitute and mix thoroughly.

Step 10

In a small pan, heat the remaining 1 tablespoon of vegetable oil and sauté the curry leaves until crisp. Pour this over the cooked sambar rice.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Nutrition Facts

Serving size	(2309.1g)

Amount per serving	% Daily Value*
Calories	2080.5

Total Fat 46.6g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 19.3g
Cholesterol 178.8mg	0%
Sodium 3324.5mg	0%
Total Carbohydrate 372.0g	0%
Dietary Fiber 48.6g	0%
Total Sugars 174.2g
Protein 74.6g	0%

Vitamin D 0IU	0%
Calcium 499.1mg	0%
Iron 18.8mg	0%
Potassium 6855.0mg	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: 19.0%

Protein: 13.5%

Carbs: 67.5%