Friday, April 23, 2010

Brown Rice Sambar Sadam

According to Brown rice is simply white rice that has not had the brown-colored bran covering removed. So brown rice is considered a whole grain. One cup of brown rice has 3 1/2 grams of fiber while the same amount of white rice has less than one gram of fiber. Brown rice also contains nutrients like magnesium, manganese, and zinc.

Even after reading and understanding the greatness of brown rice I don't like it too much. I grew up in an Indian household where we ate fluffy soft white rice. For me to give up that and move to brown rice is really hard. So I try all sorts of ways to hide the taste of brown rice. The inspiration for this dish came from Vegi Inspirations and one trick I learnt from her is to soak brown rice for at least 30 minutes before cooking. This makes the rice soft. To enjoy brown rice I convert it to a sambar rice with traditional sambar powder and a some fresh ground masala to top it. With fresh vegetables ( I clear my fridge and add whatever I can find) and the fresh masala this becomes an enjoyable and healthy dinner. For this recipe I used Mahatma Long Grain Brown Rice.

- 1 cup brown rice
- 1/2 cup moong or thoor dhal (I tried both and they both taste yummy)
- 1 onion chopped
- 2 cup chopped vegetables - You can use any type of vegetables (I have used red pepper, beetroot, sweet potato, tomatoes, Raw tomatoes/tomato kai, boiled black eye peas..)
- 1 cup thick tamrind water
- 1 tsp sambar powder
- Salt to taste

Roast and grind
- 2 tsp channa dhal
- 1 tsp methi seeds
- 2-3 red chili
- 1 tsp fenugreek seeds

- 1 tspn oil
- 1 tsp methi seeds
- 1 tsp mustard seeds
- 1/4 tsp hing powder
- 2-3 green chilies
- few curry leaves

1. Soak the rice and dhal for at least 30 minutes. Pressure cook this till it becomes soft. I microwaved this in 5 cups of water and it took me 40 minutes.
2. In a pan pour oil and fry mustard seeds, hing powder and methi seeds. Once the mustard seeds start to splutter and methi seeds turns color add the chillies, curry leaves and onions. Fry till they become soft.
3. Add tomatoes, and the other vegetables. Fry for a few minutes. Now and the tamarind water, sambar powder, turmeric powder and salt. Cook for another 5-8 minutes.
4. Now stir in the cooked rice and dhal and boil this mixture in a low flame for 15 minutes. Brown rice is very thick so it takes time for it to cook and mix well.
6. Add the ground masala mixture to this and mix it well. Cook for another 2-3 minutes and it should be perfect to serve.

Note: I liked the addition of beetroot and sweet potato as it gives the rice a unique color and flavor. If you don't like this combination you can stick to vegetables like eggplant, okra, peas tomatoes and radish. This is optional but you can add a teaspoon of brown sugar to the dish. It makes the rice spicy, sweet and sour at the same time.

This is my addition to show me your whole grain hosted by Dil Se



Looks delicious - very much a comfort food.

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

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