Soy-Free Sambhar Rice

Dive into the comforting flavors of South India with this Soy-Free Sambhar Rice, a wholesome one-pot meal that’s as nourishing as it is delicious. This recipe combines fluffy basmati rice and protein-rich toor dal, perfectly cooked and infused with a medley of aromatic spices like mustard seeds, cumin, and asafoetida. Fresh vegetables such as carrots, green beans, and tomatoes add texture and nutrients, while tamarind paste delivers a tangy depth of flavor. Enhanced with sambhar powder and finished with a fragrant garnish of coriander and ghee, this soy-free variation of the classic sambhar rice is perfect for those with dietary restrictions yet packed with bold, authentic taste. Ready in just over an hour, this dish is ideal for family meals or Ayurvedic-inspired dining.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Toor dal (split pigeon peas)
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Vegetable oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida
• 2 whole Dried red chilies
• 10 leaves Curry leaves
• 1 medium, finely chopped Onion
• 1 large, chopped Tomato
• 1 medium, diced Carrot
• 0.5 cup, chopped Green beans
• 1 tablespoon Tamarind paste
• 2 tablespoons Sambhar powder
• 1 teaspoon Salt
• 6 cups Water
• 2 tablespoons, chopped Coriander leaves
• 1 tablespoon, for garnishing Ghee or vegetable oil

Directions

Step 1

Rinse the basmati rice and toor dal separately under cold water until the water runs clear. Soak them for 15 minutes.

Step 2

Drain the soaking water. In a pressure cooker, combine the soaked rice and toor dal, turmeric powder, and 4 cups of water. Cook on medium heat for 2 whistles or until both rice and dal are cooked through.

Step 3

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

Step 4

Add cumin seeds, asafoetida, dried red chilies, and curry leaves. Sauté for a few seconds until aromatic.

Step 5

Add the chopped onion and sauté until golden brown.

Step 6

Add the tomato and cook until they become mushy.

Step 7

Stir in the diced carrot and chopped green beans. Sauté for a couple of minutes.

Step 8

Add the tamarind paste, sambhar powder, salt, and 2 cups of water. Bring the mixture to a boil.

Step 9

Simmer the vegetable mixture for 10-12 minutes, allowing the flavors to meld and the vegetables to cook through.

Step 10

Add the cooked rice and dal mixture to the pot. Mix well, ensuring the rice and dal are evenly coated with the sambhar spices.

Step 11

Check for salt and adjust seasoning if necessary.

Step 12

Allow the sambhar rice mixture to simmer for 5 more minutes on low heat.

Step 13

Turn off the heat and garnish with chopped coriander leaves and a drizzle of ghee or vegetable oil.

Step 14

Serve hot, enjoying the rich and flavorful taste of the soy-free sambhar rice.

Nutrition Facts

Serving size	(2405.8g)

Amount per serving	% Daily Value*
Calories	1595.1

Total Fat 48.4g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 17.0g
Cholesterol 35.8mg	0%
Sodium 4327.1mg	0%
Total Carbohydrate 242.5g	0%
Dietary Fiber 44.6g	0%
Total Sugars 40.8g
Protein 60.7g	0%

Vitamin D 0IU	0%
Calcium 433.0mg	0%
Iron 18.7mg	0%
Potassium 4142.8mg	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: 26.4%

Protein: 14.7%

Carbs: 58.8%