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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.
For 4 servings
Cook Rice and Dal
Prepare Sambar Vegetables
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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 442.78 calories per serving with 15.1g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer
Prepare the Tempering (Tadka)
Garnish and Serve
Replace white rice with brown rice, quinoa, or millets like foxtail millet for a higher fiber and nutrient-dense version. Adjust cooking time and water quantity accordingly.
For a richer, creamier version popular in some regions, grind 2-3 tablespoons of fresh grated coconut with a little water to a fine paste and add it along with the tamarind extract.
Sauté the tempering ingredients in the Instant Pot on 'Sauté' mode. Add vegetables, spices, washed rice/dal, and water. Pressure cook on high for 10-12 minutes, followed by a natural pressure release.
The combination of rice (a cereal) and toor dal (a lentil) provides all the essential amino acids, making it a complete protein source, which is especially beneficial for vegetarian diets.
With ample vegetables and lentils, this dish is rich in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The variety of vegetables contributes a wide range of essential nutrients, including Vitamin A from carrots and pumpkin, Vitamin C from tomatoes, and potassium from drumsticks.
Key spices like turmeric (containing curcumin) and hing (asafoetida) are known for their powerful anti-inflammatory and digestive benefits.
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.
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.
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.
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.
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.