Sambar Rice Using Millets
Millet sambar rice is a wholesome and flavorful south Indian one pot meal that combines the goodness of barnyard millet and yellow moongdal with variety of fresh vegetables, aromatic spices and tamarind. This dish is packed with nutrients and the recipe is healthier twist on traditional sambar rice which replaces white rice with millet for added fiber and nutrients.
Equipment
Pressure cooker
Ingredients
- 1 cup Barnyard Millet / Kuthiraivali
- ½ cup Yellow Split Moong Dal / Pasiparuppu
Vegetables to Use
- 1 medium Potato peeled and cubed
- 1 medium Carrot chopped
- 1 small Raw Banana (plantain) peeled and cubed
- 1 small Cucumber peeled and chopped
- 1 cup Snake gourd sliced
- 1 small Brinjal chopped
For Base of Sambar Rice
- 1 large Onion peeled & sliced thinly
- 2 medium Tomato chopped
- 2 no Green Chilli chopped
- 2 teaspoon Chilli Powder
- 2 tbsp. Coriander Powder
- 1 teaspoon Turmeric Powder
- Salt to taste
- 1 teaspoon Sugar
- 1 tbsp. Tamarind pulp
- ¼ cup Coriander Leaves chopped finely
- 1 tbsp. Ghee
- 4 cups Water
For Tempering
- 3 tbsp. Gingelly Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- ½ teaspoon Asafoetida
- 2 sprig Curry leaves a handful
- 2 no Dry Red Chillies broken into small pieces
Instructions
- Wash and soak barnyard millet and moong dal separately for 30 mins.
- Now heat oil in a pressure cooker, add in seasoning ingredients and let them sizzle for a min. Add in onions, tomatoes and chillies. Add some salt and cook this for 2 mins. Now add in spice powders and mix well.
- Add in chopped veggies and toss well for 2 to 3 mins. Now pour in tamarind pulp and water. Add in some sugar and mix well. Add in strained dal and millet. Bring this to a boil.
- Simmer the flame and cook covered for 1 whistle or for 10 mins. Turn off the heat and let the steam go by itself. Open the cooker, add in coriander leaves and ghee. Mix well, serve hot.
Nutrition
Nutrition Facts
Sambar Rice Using Millets
Serving Size
1 servings
Amount per Serving
Calories
628
% Daily Value*
Fat
20
g
31
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
6
g
Monounsaturated Fat
7
g
Cholesterol
9
mg
3
%
Sodium
84
mg
4
%
Potassium
1297
mg
37
%
Carbohydrates
101
g
34
%
Fiber
18
g
75
%
Sugar
20
g
22
%
Protein
18
g
36
%
Vitamin A
4049
IU
81
%
Vitamin C
38
mg
46
%
Calcium
148
mg
15
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.