Low Sodium Vangi Bhat

Discover the vibrant flavors of South India with this Low Sodium Vangi Bhat, a delicious and heart-healthy twist on a traditional favorite. This fragrant rice dish features tender bites of eggplant delicately spiced with low-sodium vangi bhat masala, tangy tamarind, and aromatic curry leaves. Perfectly cooked basmati or sona masuri rice serves as the ideal base, soaking up the bold yet balanced flavors. Topped with optional roasted peanuts and fresh coriander for added crunch and brightness, this one-pot meal is easy to prepare and perfect for those seeking a flavorful dish without added salt. Serve warm with a cooling yogurt or raita for a wholesome, satisfying meal that’s as healthy as it is delicious.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Rice (uncooked, preferably basmati or sona masuri)
• 6 small Small eggplants (brinjal)
• 2 tablespoons Vegetable oil
• 0.5 teaspoon Mustard seeds
• 10 pieces Curry leaves
• 0.25 teaspoon Turmeric powder
• 1 tablespoon Vangi bhat masala powder (low sodium or homemade)
• 1 teaspoon Tamarind paste (unsalted)
• 2 tablespoons Unsalted roasted peanuts (optional)
• 2 tablespoons Fresh coriander leaves (chopped)
• 2 cups Water

Directions

Step 1

Rinse the rice thoroughly under running water until the water runs clear. Soak the rice for 15 minutes, then drain completely.

Step 2

In a pot, bring 2 cups of water to a boil. Add the rinsed rice, reduce to a simmer, cover, and cook until the rice is fluffy and fully cooked (approximately 15-20 minutes). Set aside to cool slightly.

Step 3

While the rice is cooking, wash and chop the eggplants into bite-sized pieces. To prevent discoloration, keep them submerged in a bowl of water until ready to use.

Step 4

Heat the vegetable oil in a large pan or kadhai over medium heat. Add the mustard seeds and let them splutter.

Step 5

Add the curry leaves and sauté until fragrant, about 30 seconds.

Step 6

Add the chopped eggplants to the pan. Sprinkle turmeric powder over them, mix well, and sauté for 5-7 minutes or until the eggplants are tender.

Step 7

Stir in the vangi bhat masala powder and cook for another 2 minutes, ensuring the spices coat the eggplants evenly.

Step 8

Dissolve the tamarind paste in 2 tablespoons of water and pour it into the pan. Mix well and let it simmer for 1-2 minutes.

Step 9

Add the cooked rice to the pan and gently mix until the rice and eggplant mixture are well combined.

Step 10

Taste and adjust seasoning if necessary. Note: For low sodium diets, avoid adding salt.

Step 11

Optional: Garnish with roasted peanuts and chopped coriander leaves for added texture and freshness.

Step 12

Serve the low sodium vangi bhat warm with a side of plain yogurt or raita, if desired.

Nutrition Facts

Serving size	(1238.2g)

Amount per serving	% Daily Value*
Calories	1216.7

Total Fat 38.3g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 36.6mg	0%
Total Carbohydrate 200.6g	0%
Dietary Fiber 21.2g	0%
Total Sugars 23.0g
Protein 24.8g	0%

Vitamin D 0IU	0%
Calcium 159.9mg	0%
Iron 5.2mg	0%
Potassium 1642.4mg	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: 27.7%

Protein: 8.0%

Carbs: 64.4%