How to make Healthy Indian Traditional Tamarind Rice


Healthy Indian Traditional Tamarind Rice is also known as Puliyogare in South India. It is a very simple, authentic, tangy, spicy recipe. This recipe gives you not only flavors but also goodness of health. Due to added tamarind, peanut and pure spices, it’s good for heart health, blood pressure and diabetes. It has components of lowering bad cholesterol, it helps to reduce inflammation and improve blood circulation.


  1. Rice – 1 cup
  2. Peanuts – 1/2 cup
  3. For Masala powder – (2 tsp Coriander seeds, 1/2 tsp cumin, 1/2 tsp black pepper, 2 whole red chilli, 1/2 tsp fenugreek seeds, 1 tsp sesame seeds, 2 tsp Coconut Powder)
  4. Seasoning – (1 tsp Urad dal, 1 tsp chana dal, 1 whole red chilli, 1 tsp mustard seeds, 4-5 curry leaves, pinch of hing, 2 green chilli, 1/2 tsp turmeric powder)
  5. Cooking oil – 2 tbsp
  6. Tamarind – 1 small (lemon sized)
  7. Jaggery powder – 1 tbsp
  8. Salt to taste
  9. Coriander leaves for garnishing


  • Soak the rice, wash it thoroughly and boil it.
  • Prepare masala for recipe – heat a pan on a low flame. Firstly, add whole coriander seeds, whole red chilli, cumin and black pepper, white sesame seeds and roast for 2 min at low heat. After that add coconut powder and saute for a while. Now off the flame and allow it to cool down completely. Then, put all ingredients in a mixer jar, and blend into a fine powder.
  • Soak tamarind in warm water for 10 min, just before cooking.

Cooking method:-

  • Heat some oil in a pan (use mustard or coconut or sesame oil). Add raw peanuts and roast till it will change its color. Now add urad, chana dal, whole red chilli, mustard seeds, green chilli, curry leaves and roast it till dal turns light brown then add turmeric powder keep sauteed.
  • After that add squeezed tamarind water into mixture. Now add some jaggery, grounded masala, 1/2 cup water and salt as per your taste. Mix all nicely for 2 min.
  • Afterwards, add boiled rice into the mixture, combine everything very well. Cover & cook for 2 min at low flame.
  • Off the heat, mix well again and garnish the dish with Fresh coriander leaves.

Your Healthy Indian traditional tamarind rice is ready. Serve it hot with tomato rasam or sambhar and pickle.

Macros of tamarind Rice/ Puliyogare:-

Calories: 313.5 kcal

Carbohydrates: 45.5 g

Protein: 7 g

Fat: 11.5 g

Fiber: 5.7 g

For more recipes: Click here

If you are facing issues in dropping your weight, please take this free-body type assessment: Click here

Leave a Comment

Your email address will not be published. Required fields are marked *