Low Sodium Sambhar Rice

Indulge in the comforting flavors of South India with this Low Sodium Sambhar Rice recipe—a wholesome, one-pot meal that’s perfect for those watching their salt intake. This dish combines fluffy basmati rice, protein-packed toor dal, and a medley of vibrant vegetables like carrots, potatoes, and drumsticks, all infused with aromatic spices like cumin, mustard seeds, and fenugreek. A tangy twist from tamarind paste and the earthy warmth of sambhar powder elevate the flavor profile, while the absence of excess salt is balanced with the use of fragrant curry leaves and asafoetida. Ready in under an hour, this heart-healthy dish is rich, satisfying, and perfect as a standalone meal or paired with low-sodium sides like yogurt. Finished with a generous garnish of fresh cilantro, this sambhar rice offers a guilt-free yet indulgent treat for your taste buds.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Toor dal (pigeon peas)
• 0.5 teaspoon Turmeric powder
• 1 tablespoon Tamarind paste
• 2 cups Mixed vegetables (carrot, potato, beans, drumstick, chopped)
• 2 tablespoons Sambhar powder
• 1 teaspoon Mustard seeds
• 0.25 teaspoon Fenugreek seeds
• 0.5 teaspoon Cumin seeds
• 2 pieces Dry red chilies
• 1 sprig Curry leaves
• 0.25 teaspoon Asafoetida
• 2 tablespoons Ghee or vegetable oil
• 2 tablespoons Cilantro leaves (for garnish)
• 5 cups Water

Directions

Step 1

Rinse the toor dal and basmati rice thoroughly with water until the water runs clear. Soak them together in water for about 15 minutes.

Step 2

In a large pot or pressure cooker, add the soaked toor dal and rice along with 4 cups of water and 0.5 teaspoon of turmeric powder. Cook until both the dal and rice are soft. If using a pressure cooker, cook for 3 whistles. If using a pot, it might take about 20-25 minutes.

Step 3

While the rice and dal are cooking, prepare the vegetables. In a separate pan, heat 1 tablespoon of ghee or vegetable oil over medium heat. Add the mustard seeds and allow them to crackle.

Step 4

Add fenugreek seeds, cumin seeds, dry red chilies, and curry leaves. Sauté for a minute until fragrant.

Step 5

Add the mixed vegetables to the pan, followed by the sambhar powder, tamarind paste, and asafoetida.

Step 6

Add 1 cup of water to the vegetables. Stir well and bring the mixture to a boil. Lower the heat and let it simmer until the vegetables are tender and the raw smell of tamarind disappears, about 10-15 minutes.

Step 7

Once the rice and dal are cooked, mix them gently with the vegetable mixture ensuring not to break the vegetables. Adjust the consistency by adding more water if needed. It should be slightly thick yet pourable.

Step 8

Simmer the sambhar rice for a further 5-7 minutes on low heat, allowing all the flavors to meld together.

Step 9

In a small pan, heat the remaining ghee or oil and add the cooked rice-dal-vegetable mixture. Mix well gently.

Step 10

Garnish with freshly chopped cilantro leaves and serve hot. This dish can be enjoyed on its own or with a side of low sodium vegetable pickle or yogurt.

Nutrition Facts

Serving size	(2054.6g)

Amount per serving	% Daily Value*
Calories	1198.1

Total Fat 34.4g	0%
Saturated Fat 18.6g	0%
Polyunsaturated Fat 0g
Cholesterol 71.7mg	0%
Sodium 215.8mg	0%
Total Carbohydrate 190.2g	0%
Dietary Fiber 38.1g	0%
Total Sugars 21.5g
Protein 39.6g	0%

Vitamin D 0IU	0%
Calcium 388.0mg	0%
Iron 15.2mg	0%
Potassium 3251.3mg	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: 25.2%

Protein: 12.9%

Carbs: 61.9%