Sugar-Free Sambar Rice

Experience the wholesome goodness of **Sugar-Free Sambar Rice**, a comforting one-pot South Indian dish that’s as nutritious as it is delicious. Perfect for health-conscious food lovers, this recipe combines hearty rice and protein-packed tur dal with a medley of vibrant vegetables like carrots, beans, and drumsticks in a tangy tamarind base. Infused with the warm, aromatic flavors of sambar powder, curry leaves, and a tempering of ghee-toasted spices, this dish is naturally sugar-free and packed with authentic taste. Ready in under an hour, this filling meal is ideal for busy weeknights or lazy weekends. Serve it hot with a drizzle of ghee and a side of crispy papad for an irresistible, complete vegetarian delight.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Rice
• 0.5 cup Tur dal (split pigeon peas)
• 6 cups Water
• 2 tablespoons Tamarind pulp
• 2 tablespoons Sambar powder
• 0.5 teaspoon Turmeric powder
• 2 teaspoons Salt
• 2 cups Mixed vegetables (carrot, beans, potatoes, drumstick)
• 2 tablespoons Ghee or oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 10 leaves Curry leaves
• 1 medium Onion, sliced
• 2 pieces Green chili, slit
• 1 medium Tomato, chopped
• 2 tablespoons Coriander leaves, chopped

Directions

Step 1

Rinse the rice and tur dal under running water until the water runs clear. Drain and set aside.

Step 2

In a large pot, add the rice, tur dal, and 4 cups of water. Cook over medium heat for about 15 minutes until both are tender.

Step 3

In another pot, bring 2 cups of water to a boil. Add the tamarind pulp, sambar powder, turmeric powder, salt, and mixed vegetables. Cook until the vegetables are soft, about 10 minutes.

Step 4

Once the rice and dal are done, add them to the tamarind-vegetable mixture. Simmer over low heat, stirring occasionally.

Step 5

In a small pan, heat the ghee or oil over medium heat. Add mustard seeds and let them splutter. Add cumin seeds, asafoetida, and curry leaves.

Step 6

Next, add the sliced onion and green chilies to the pan. Sauté until the onion is translucent.

Step 7

Add the chopped tomato and cook until the tomato softens.

Step 8

Pour this seasoning mixture into the sambar rice pot. Mix well and allow it to simmer for another 5 minutes.

Step 9

Garnish with chopped coriander leaves before serving.

Nutrition Facts

Serving size	(2577.9g)

Amount per serving	% Daily Value*
Calories	1302.7

Total Fat 35.5g	0%
Saturated Fat 18.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 84mg	0%
Sodium 5580.9mg	0%
Total Carbohydrate 209.6g	0%
Dietary Fiber 42.6g	0%
Total Sugars 39.8g
Protein 45.6g	0%

Vitamin D 0IU	0%
Calcium 428.7mg	0%
Iron 15.5mg	0%
Potassium 3791.7mg	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: 23.8%

Protein: 13.6%

Carbs: 62.6%