Sambar Rice (High Protein Food) Recipe

Recipe By Slurrp

Sambar Rice is a delicious and nutritious South Indian dish made with lentils, vegetables, and rice. It is a high protein food that is not only filling but also packed with flavors. The lentils provide a good source of plant-based protein, while the vegetables add vitamins and minerals. The aromatic spices and tangy tamarind give the dish a unique taste. Sambar Rice is a complete meal on its own and can be enjoyed for lunch or dinner.

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Vegdiet
45minstotal
15minsPrep
30minsCook
45m.total
15m.Prep
30m.Cook
Sambar Rice (High Protein Food)
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ingredients serve

Ingredients for Sambar Rice (High Protein Food) Recipe

  • 0.17 cup Rice
  • 0.33 cup Water
  • 0.33 tablespoon Oil
  • 0.17 teaspoon Mustard Seeds
  • 0.17 teaspoon Cumin Seeds
  • pinch A Pinch Of Asafoetida
  • 0.17 Chopped Onion
  • 0.33 Chopped Tomatoes
  • 0.17 Chopped Carrot
  • 0.08 cup Toor Dal
  • 1/25 cup Sambar Powder
  • 1/2 cup Water
  • As required Salt To Taste
  • 0.17 teaspoon Mustard Seeds
  • 0.17 teaspoon Urad Dal
  • as per your need A Few Curry Leaves

Directions: Sambar Rice (high Protein Food) Recipe

Cooking Directions

  • STEP 1.Wash and soak 1 cup of rice for 30 minutes. Pressure cook the rice with 2 cups of water until done.
  • STEP 2.In a separate pan, heat 2 tablespoons of oil and add 1 teaspoon of mustard seeds, 1 teaspoon of cumin seeds, and a pinch of asafoetida. Let them splutter.
  • STEP 3.Add 1 chopped onion, 2 chopped tomatoes, and 1 chopped carrot. Saute until the vegetables are slightly cooked.
  • STEP 4.Add 1/2 cup of toor dal (pigeon peas) and 1/4 cup of sambar powder. Mix well.
  • STEP 5.Add 3 cups of water, salt to taste, and pressure cook for 3 whistles.
  • STEP 6.Once the pressure is released, open the cooker and add the cooked rice. Mix gently.
  • STEP 7.For tempering, heat 1 tablespoon of oil in a small pan. Add 1 teaspoon of mustard seeds, 1 teaspoon of urad dal, and a few curry leaves. Let them splutter.
  • STEP 8.Pour the tempering over the sambar rice and mix well. Serve hot with papad or raita.

Cooking Tips

  • You can add vegetables like drumsticks, brinjal, or pumpkin for variation.
  • Adjust the quantity of sambar powder according to your spice preference.
  • Serve sambar rice with a side of coconut chutney or pickle for extra flavor.

Storage and Serving

  • Sambar Rice can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat the rice in a microwave or on the stovetop with a little water to prevent it from drying out.
  • Serve sambar rice hot with a garnish of coriander leaves and a squeeze of lemon juice for added freshness.
Nutrition
value
563
calories per serving
8 g Fat12 g Protein108 g Carbs11 g FiberOther

Current Totals

  • Fat
    8g
  • Protein
    12g
  • Carbs
    108g
  • Fiber
    11g

MacroNutrients

  • Carbs
    108g
  • Protein
    12g
  • Fiber
    11g

Fats

  • Fat
    8g

Vitamins & Minerals

  • Calcium
    127mg
  • Iron
    9mg
  • Vitamin A
    4443mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    64mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    45mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    146mg
  • Manganese
    2mg
  • Phosphorus
    246mg
  • Selenium
    12mcg
  • Zinc
    3mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp