Sugar-Free Puliyogare (Tamarind Rice)

Experience the bold, tangy flavors of South India with this Sugar-Free Puliyogare (Tamarind Rice) recipe—a healthier take on the classic comfort dish. Made without any added sugar, this quick and easy rice dish uses tamarind paste for its signature tang, balanced beautifully with the earthy nuttiness of roasted peanuts, chana dal, and urad dal. Fragrant spices like turmeric, asafoetida, and a freshly ground blend of coriander and fenugreek seeds elevate the dish, while sesame oil adds an authentic richness. Ready in just 40 minutes, this vegan, gluten-free recipe is perfect for a weekday meal or a festive occasion. Garnish with fresh curry leaves and enjoy this flavorful, nutritious twist on traditional tamarind rice!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 3 tablespoons Tamarind paste
• 2 cups Cooked rice
• 2 tablespoons Sesame oil
• 1 teaspoon Mustard seeds
• 1 tablespoon Chana dal (split chickpeas)
• 1 tablespoon Urad dal (black gram split)
• 2 tablespoons Peanuts
• 3 Dried red chilies
• 10 leaves Curry leaves
• 0.5 teaspoon Asafoetida (hing)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 0.5 teaspoon Fenugreek seeds (methi)
• 1 teaspoon Coriander seeds
• 1 teaspoon Curry powder (optional)

Directions

Step 1

In a small pan, dry roast the coriander seeds and fenugreek seeds until fragrant. Allow them to cool and grind them to a fine powder.

Step 2

Heat 1 tablespoon of sesame oil in a large pan over medium heat. Add mustard seeds and let them splutter.

Step 3

Add chana dal, urad dal, and peanuts. Sauté until the dals turn golden brown.

Step 4

Break the dried red chilies into pieces and add them to the pan along with curry leaves and asafoetida. Sauté for a minute.

Step 5

Mix in the tamarind paste, ground spice powder, turmeric powder, and salt. Allow the mixture to simmer for 2-3 minutes until the raw smell of tamarind disappears.

Step 6

Add the cooked rice to the pan and mix well, ensuring the tamarind mixture coats the rice evenly.

Step 7

Adjust salt and add curry powder if using, stir thoroughly.

Step 8

Drizzle the remaining 1 tablespoon of sesame oil over the rice and mix again.

Step 9

Serve hot, garnished with additional curry leaves if desired.

Nutrition Facts

Serving size	(557.9g)

Amount per serving	% Daily Value*
Calories	1196.4

Total Fat 42.0g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 13.3g
Cholesterol 0mg	0%
Sodium 2478.7mg	0%
Total Carbohydrate 184.6g	0%
Dietary Fiber 20.0g	0%
Total Sugars 31.3g
Protein 26.9g	0%

Vitamin D 0IU	0%
Calcium 191.9mg	0%
Iron 14.2mg	0%
Potassium 1452.4mg	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: 30.9%

Protein: 8.8%

Carbs: 60.3%