Karnataka Sambar Rice

Karnataka Sambar Rice is a wholesome and flavorful dish made with lentils, vegetables, and a unique blend of spices, served over rice. This dairy-free meal is not only comforting but also packed with nutrients, making it a perfect choice for a healthy dinner.

Ingredients

• Basmati rice - 1 cup
• Toor dal (split pigeon peas) - 1/2 cup
• Water - 4 cups (for cooking dal and rice)
• Mixed vegetables (carrot, beans, potato) - 1 cup, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Oil (cooking oil or coconut oil) - 1 tablespoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear. In a pressure cooker, add the rinsed dal, 2 cups of water, turmeric powder, and a pinch of salt. Cook for 3-4 whistles or until soft and mushy. Set aside.
2. In another pot, rinse the basmati rice and soak it in water for 15 minutes. After soaking, drain and set aside.
3. In a large saucepan, heat the oil over medium heat. Add mustard seeds and let them splutter. Add chopped onions and sauté until translucent.
4. Add chopped tomatoes and cook until they soften. Then, add the mixed vegetables and sauté for a few minutes.
5. Stir in the cooked toor dal, sambar powder, and 2 cups of water. Bring to a boil and let it simmer for 10-15 minutes. Adjust salt to taste.
6. In a separate pot, cook the soaked basmati rice with 1.5 cups of water. Bring it to a boil, then cover and reduce the heat to low. Cook for 15 minutes or until the water is absorbed and rice is fluffy.
7. Once both the sambar and rice are ready, serve the hot sambar over the rice. Garnish with fresh coriander leaves.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein from toor dal, supporting muscle health.
• Contains a variety of vegetables, providing essential vitamins and minerals.

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