Sambar Rice

Sambar Rice is a delicious and hearty South Indian dish made with rice and lentil-based vegetable stew, flavored with tangy tamarind and aromatic spices. This vegan meal is not only filling but also packed with nutrients, making it a perfect choice for lunch.

Ingredients

• Basmati rice - 1 cup
• Toor dal (pigeon peas) - 1/2 cup
• Mixed vegetables (carrot, beans, drumstick, potato) - 1 cup, chopped
• Tamarind paste - 1 tablespoon
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Green chilies - 2, slit
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Salt - to taste
• Water - 4 cups
• Oil - 1 tablespoon

Steps

1. Rinse the basmati rice and toor dal separately under running water until the water runs clear, then soak them together in enough water for 20 minutes.
2. In a large pot, heat oil over medium heat. Add mustard seeds and let them splutter, then add curry leaves and green chilies, sautéing for a minute.
3. Add chopped onion and cook until translucent, then add chopped tomato and cook until soft.
4. Stir in the mixed vegetables, turmeric powder, and sambar powder. Cook for 3-4 minutes, stirring occasionally.
5. Add the soaked toor dal along with the soaking water, tamarind paste, and salt. Mix well and bring to a boil.
6. Reduce the heat, cover, and simmer for about 15 minutes until the dal and vegetables are tender.
7. In a separate pot, cook the soaked basmati rice with 2 cups of water and a pinch of salt until fluffy, about 15 minutes.
8. Once the sambar is ready, taste and adjust salt or tamarind as needed. Serve the hot sambar over cooked basmati rice.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 500 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 and fiber from toor dal and vegetables.
• Contains antioxidants and vitamins from mixed vegetables, promoting overall health.

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