Sambhar Rice

Sambhar Rice is a flavorful and nutritious South Indian dish that combines aromatic spices with lentils and vegetables, served over fluffy rice. This dairy-free meal is perfect for a hearty brunch, bringing together a medley of tastes and textures.

Ingredients

• Basmati rice - 1 cup
• Toor dal (split pigeon peas) - 1/2 cup
• Water - 4 cups (for cooking dal and rice)
• Sambhar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Dried red chilies - 2
• Curry leaves - 10
• Vegetable oil - 2 tablespoons
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Carrot - 1 small, diced
• Green beans - 1/2 cup, chopped
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain.
2. In a pressure cooker or pot, add the toor dal with 2 cups of water, turmeric powder, and a pinch of salt. Cook until the dal is soft, about 10-15 minutes in a pressure cooker or 25-30 minutes in a pot.
3. In a separate pot, bring 2 cups of water to a boil. Add the soaked basmati rice along with a pinch of salt. Cook for about 15 minutes or until the rice is fluffy and water is absorbed. Set aside.
4. In a pan, heat the vegetable oil over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, dried red chilies, and curry leaves; sauté for a minute.
5. Add the chopped onions and sauté until they turn translucent. Then add the chopped tomatoes and cook until soft.
6. Stir in the diced carrot and green beans, cooking for an additional 5 minutes.
7. Add the cooked toor dal to the vegetable mixture along with sambhar powder and adjust salt to taste. Simmer for 5-10 minutes, adding water if necessary to reach desired consistency.
8. To serve, place a portion of rice on a plate and top with the sambhar. Garnish with fresh coriander leaves.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall well-being.

Tags