Low Sodium Tamarind Rice

Discover the vibrant and tangy flavors of Low Sodium Tamarind Rice, a lighter twist on a classic South Indian favorite. This wholesome dish combines perfectly cooked rice with the zesty punch of tamarind pulp, golden-brown lentils, aromatic curry leaves, and a touch of warmth from dried red chilies—all brought together in a drizzle of fragrant sesame oil. With no added salt and optional sweetness from jaggery, this recipe is a heart-healthy option that doesn’t compromise on taste. The addition of unsalted roasted peanuts offers a satisfying crunch, while a hint of low-sodium soy sauce deepens the flavor profile. Ready in just 25 minutes, this quick, nutritious, and versatile dish pairs wonderfully with yogurt or a vegetable salad, making it the perfect choice for a wholesome family meal.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 3 cups Cooked rice
• 3 tablespoons Tamarind pulp
• 2 tablespoons Sesame oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Split urad dal (black gram lentils)
• 1 teaspoon Chana dal (split chickpeas)
• 2 pieces Dried red chilies (broken into halves)
• 10 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Unsalted roasted peanuts
• 0.5 teaspoon Jaggery (optional, for a touch of sweetness)
• 1 teaspoon Low sodium soy sauce (optional, for depth of flavor)

Directions

Step 1

Begin by cooking the rice if you haven't already. Set aside 3 cups of cooked rice and allow it to cool so the grains remain separate.

Step 2

Soak tamarind pulp in 4 tablespoons of warm water for 10 minutes. Once softened, squeeze and strain the mixture to extract the tamarind juice. Discard the solids.

Step 3

Heat a large skillet or wok over medium heat. Add sesame oil and let it warm up for a few seconds.

Step 4

Add mustard seeds and allow them to splatter.

Step 5

Stir in the split urad dal and chana dal, and sauté for about 30–45 seconds until the dals turn golden brown.

Step 6

Add the dried red chilies and curry leaves. Stir for about 15–20 seconds till aromatic.

Step 7

Mix in the turmeric powder and tamarind juice. Cook for 2–3 minutes to allow the tamarind juice to thicken slightly.

Step 8

If using jaggery and low sodium soy sauce, add them at this stage and mix well.

Step 9

Lower the heat and gently fold in the cooked rice, ensuring the tamarind mixture coats the grains evenly.

Step 10

Finally, add the unsalted roasted peanuts and give the rice a gentle mix.

Step 11

Turn off the heat and let the tamarind rice rest for 5 minutes to let the flavors meld.

Step 12

Serve warm with a side of plain yogurt or a refreshing vegetable salad for a complete meal.

Nutrition Facts

Serving size	(704.5g)

Amount per serving	% Daily Value*
Calories	1296.4

Total Fat 40.4g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 11.7g
Cholesterol 0mg	0%
Sodium 190.1mg	0%
Total Carbohydrate 209.1g	0%
Dietary Fiber 9.5g	0%
Total Sugars 25.4g
Protein 25.2g	0%

Vitamin D 0IU	0%
Calcium 149.0mg	0%
Iron 10.9mg	0%
Potassium 854.7mg	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: 28.0%

Protein: 7.7%

Carbs: 64.3%