Sunday, May 31, 2009

Brown Rice Sambar Sadam(Brown Rice, Pegion Pea in Vegetable Stew)


Know what you Eat - Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Pigeon peas are nutritionally important, as they contain high levels of protein and three important amino acids.


This is a one pot of South Indian dish prepared with rice & lentil. But i replaced the white rice with brown rice. This dish is a well balanced dish with complex carbohydrates, protein and the goodness of all the vegetables. Even though it has so many ingredients, when planned right it is the simplest dish with all the nutrition I normally soak brown rice and tamarind overnight, while the brown rice and dal gets coooked, i make the tempering, sambar powder, garnishing and boil the vegetables and keep it ready. Once the cooker is open, then combine all the ingredients and leave it in the stove top and the dish is ready.

Preparation Time - 10 mins
Cooking Time - 30 mins
Serves - 6


Ingredients

Brown Basmati Rice - 1 Cup
Toor Dal - 1 Cup
Water -5 cups
Turmeric powder - 1 tsp


For the sambar

Tamarind - Gooseberry size ball
Pearl Onions - Around 10
Bell pepper Green, Red - 1/2 each
Carrot - 1
Peas - 1/4 Cup
Pumpkin Chopped - 6 (each 1 inch piece)
Green Beans chopped - 1/2 cup
Water for sambar
Salt to taste
Turmeric powder - 1/2 tsp
Oil - 1 tsp


Sambar Powder

Channa Dal(Bengal Gram) - 2 Table spoons
Coriander Seeds - 1 Table spoon
Red chilli - 4 or to taste
Cinnamon Stick - 2(each 1 inch piece)
Fennel Seeds - 1 tsp
Grated Coconut - 2 table spoons
Oil - 1/2 tsp

Tempering

Oil - 2 tsp
Mustard Seeds - 1 tsp
Fenugreek seeds - 1/2 tsp
Asaofoetida powder - pinch
Green chilli - 1
Curry leaves - 2 tbsp

Garnishing

Ghee(Clarified Butter) - 2 tsp
Cashew - 2 tsp
Roasted Peanuts - handful
Cilantro - handful


Method

1) Soak Brown Basmati Rice atleast for an hour in warm water or you can soak it overnight too, soaking improves digestion and includes one more amino acid profile to the nutrition contents.
2) Soak Tamarind ball in little bit of water and keep it aside.
3) Add Toor dal, turmeric powder and water put in pressure cooker and leave it for 4 whistles and simmer it for 5 minutes and switch off.
4) While the brown rice is getting cooked, add 1 tsp of oil in a pan and heat it.
5) Once the oil is hot add the pearl onions and saute for 5 minutes, then add all the vegetables, salt, turmeric powder and just enough water to cook it.
6) Once vegetables are 3/4 cooked add the tamarind pulp and let it boil for 5 more minutes then switch off.
7) Heat a pan, add 1/2 tsp oil then roast all the ingredients for the sambar powder except the coconut. Once all the ingredients are slightly browned then add the grated coconut, saute for 2 minutes and then switch off. Let this cool for a while and grind it into a fine powder and then add it to the boiled vegetable mixture.
8) Now let us finish of the tempering, heat 2 tsp of oil, add mustard seeds, once they stop spluttering add asafoetida, green chilli, fenugreek and curry leaves and then add it to the vegetable mixture. (Adding green chilli to tempering enhances the flavor)
9) Once the brown rice and dal is cooked, remove it and mash it with a masher and then add the vegetable mixture which has the sambar powder and tempering and leave it in the stove top for 5 minutes till all the spices are well mixed and switch off.
10) Garnish with ghee roasted cashews, roasted peanuts and cilantro and serve with Raita of your choice.

15 comments:

Chitra said...

Looks good,i have posted bisi bela bhath in my blog long time b4..urs is looking nice:)

Priti said...

Very healthy...I find it so diff to cook brown rice and to eat them too! Your version looks so gud and delicious

Hari Chandana said...

Looks so delicious... lovely diss.. :)

Priya said...

WOww just love sambhar rice,love ur version of sambar rice with brown rice, healthy and delicious dish!makes me hungry:)

Mangala Bhat said...

looks good! nice dish

Lisa said...

Another great recipe for brown rice. It's good just on it's own with a bit of tamari, but so fun to dress up.

Nandini said...

WOW! Healthy sambar rice! Looks delicious and make me hungry :D Nice info about brown rice!

Laavanya said...

I love sambar saadham but haven't tried making it with brown rice before.. am sure it's tasty since the flavours would've been absorbed into the rice.

Nithya Praveen said...

Everyone seems to be switching onto brown rice...i jes cant relate to it.its surely a healthy one.Need to get used to eating it.Nice recipe...with brown rice makes it all the more healthy.

Parita said...

i have never used brown rice and this sounds so healthy and delicious...must a try for me!!

Ramya's Mane Adige said...

I have always been under the impression that brown rice is healthy but not that tasty. Your picture makes me think otherwise, though. looks delicious!!!

A2Z Vegetarian Cuisine said...

Thanks Chitra, Priti, Hari Chandana, Priya, Mangala, Lisa, Nandini, Laavanya, Nithya, Parita and Ramya for your comments. Brown rice when you eat it separately, it has a little chewy texture but with all these combinations you will hardly notice it.

Pavithra said...

Wow thats looking so healthy dear.. and bythe way i am following you but i never get ur updates dear. I have again removed and added let me check tomm.

DK said...

brown rice sambar! looks amazing. I have tried eating brown rice for Rasam and found it ok - never really tried hard at indianising it though..will try this one out.

momsnetwork said...

Bisi bella bath is my all time fav. Yummy. love to eat it with fried appalams/papads.
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