Is Sambar Rice healthy?

Yes, Sambar Rice is a very healthy and balanced meal. It provides a good mix of carbohydrates from rice, protein from lentils (toor dal), and fiber, vitamins, and minerals from the variety of vegetables used. The spices also offer various health benefits.

How many calories are in one serving of Sambar Rice?

One serving of this Sambar Rice (approximately 520g or 2 cups) contains around 450-500 calories. The exact count can vary based on the amount of ghee and the specific vegetables used.

Can I make Sambar Rice without a pressure cooker?

Absolutely. You can cook the rice and dal in a regular pot on the stovetop. It will take longer, about 30-40 minutes, and you'll need to add more water as it evaporates. Ensure the dal and rice are cooked until very soft and mushy before mashing.

What vegetables work best in Sambar Rice?

Traditionally, vegetables like carrots, drumsticks, pumpkin, brinjal (eggplant), green beans, and sambar onions are used. However, you can use any vegetables you have on hand, such as potatoes, bottle gourd, or chayote squash.

Can I use leftover sambar to make this dish?

Yes, this is a great way to use leftover sambar. Simply cook rice and a little toor dal until mushy. Then, heat your leftover sambar, add the mashed rice-dal mixture, adjust consistency with water, and simmer for a few minutes. Finish with a fresh tempering.

Sambar Rice Recipe

Ingredients

For 4 servings

1 cup Sona Masuri Rice (Or any other short-grain rice.)

0.75 cup Toor Dal (Also known as split pigeon peas.)

2 cups Mixed Vegetables (Chopped. A mix of carrots, green beans, pumpkin, and drumsticks is traditional.)

0.5 cup Sambar Onions (Also known as pearl onions. If unavailable, use 1 chopped red onion.)

2 pcs Tomato (Medium-sized, finely chopped.)

1 inch Tamarind (Seedless, about the size of a small lime. Or use 1.5 tbsp tamarind paste.)

3 tbsp Sambar Powder (Use a good quality, store-bought or homemade powder.)

0.5 tsp Turmeric Powder

0.5 tsp Hing (Asafoetida.)

1 tsp Jaggery (Optional, grated. Balances the tangy and spicy flavors.)

1.5 tsp Salt (Adjust to taste.)

7 cups Water (4 cups for cooking rice/dal, 2 for vegetables, and 1 for adjusting consistency.)

2 tbsp Ghee (For tempering. Adds authentic flavor.)

1 tsp Mustard Seeds

1 tsp Urad Dal (Split and husked black gram.)

2 pcs Dry Red Chilli (Broken into halves.)

10 pcs Curry Leaves (Fresh leaves are best.)

3 tbsp Coriander Leaves (Freshly chopped, for garnish.)

Instructions

Cook Rice and Dal

Rinse the rice and toor dal together under running water until the water runs clear. Soak them in water for at least 20-30 minutes.
Drain the soaked rice and dal and transfer them to a 3-liter or larger pressure cooker.
Add 4 cups of water, 1/4 tsp of turmeric powder, and a few drops of oil to prevent frothing.
Pressure cook on medium heat for 4-5 whistles, or for about 15 minutes, until the rice and dal are completely cooked and mushy.
Allow the pressure to release naturally. Open the cooker and use the back of a ladle or a potato masher to mash the mixture into a creamy, porridge-like consistency. Set aside.

Prepare Sambar Vegetables

While the rice and dal are cooking, soak the tamarind in 1/2 cup of warm water for 15-20 minutes. Squeeze the pulp to extract the juice, then strain and discard the solids. Set the tamarind extract aside.
In a large, heavy-bottomed pot or kadai, add the mixed vegetables, sambar onions, and chopped tomatoes.
Add the sambar powder, the remaining 1/4 tsp of turmeric powder, and salt.

A comforting one-pot meal from South India where rice and lentils are cooked with vegetables and aromatic spices. This wholesome dish, also known as Sambar Sadam, is a perfect blend of tangy, spicy, and savory flavors.

This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 461.24 calories per serving with 16.29g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

Sambar Rice

Ingredients

Nutrition per Serving

Instructions

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About This Sambar Rice Recipe

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Recipe Variations

Healthier Grain

With Coconut Paste

Instant Pot Version

Health Benefits

Complete Protein Source

High in Dietary Fiber

Rich in Vitamins and Minerals

Anti-inflammatory Properties

Frequently Asked Questions