Recipes · Sri Lankan · Main Courses
Pulihora (Tamarind Rice with Peanuts and Curry Leaves)
One serving has 653 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (102%), folate (74%), thiamin (67%), copper (64%), niacin (48%) and iron (36%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (391 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard, peanut, sesame
Ingredients
- 85 g Rice, white (sona masuri)
- 230 g Water (for the rice and the tamarind)
- 0.5 g Turmeric
- 14 g Sesame oil (gingelly)
- 15 g Tamarind pulp
- 20 g Peanuts, raw
- 1 g Mustard seeds
- 6 g Chana dal
- 5 g Urad dal
- 1.5 g Dried red chillies
- 5 g Green chillies
- 3 g Ginger, fresh
- 0.6 g Curry leaves
- 0.1 g Asafoetida (hing)
- 3 g Jaggery
- 1 g Salt
Method
- Rinse the rice and cook it with 170 ml water: bring to the boil, cover and cook on the lowest heat for 15 minutes. Spread it on a wide plate, sprinkle over the turmeric and a teaspoon of the oil and fluff it with a fork, so the grains stay separate as they cool.
- Meanwhile soak the tamarind in 60 ml hot water for 10 minutes, then squeeze it and strain it to a thick pulp, throwing away the seeds and fibres.
- Heat the rest of the oil in a pan over medium heat and fry the peanuts for 2-3 minutes until golden. Add the mustard seeds and, when they pop, the chana and urad dals, and fry for a minute until golden. Add the broken red chillies, slit green chillies, chopped ginger, curry leaves and asafoetida.
- Pour in the tamarind with the jaggery and salt and simmer for 4-5 minutes, stirring, until it thickens to a glossy paste and the oil shows at the edges.
- Add the rice and fold it in gently until every grain is coated. Leave it for 10 minutes for the flavours to settle and serve warm or at room temperature. It keeps well for hours, which is why it is the dish for festivals, temples and journeys.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 653 kcal | 31% |
| Carbohydrates | 93.4 g | |
| Water | 254 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 14.8 g | 31% |
| Tryptophan | 0.16 g | |
| Threonine | 0.5 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.1 g | |
| Lysine | 0.63 g | |
| Methionine | 0.25 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.76 g | |
| Tyrosine | 0.5 g | |
| Valine | 0.74 g | |
| Histidine | 0.36 g | |
| Fat | 25.5 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 9.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.3 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 83.9 mg | 8% |
| Copper | 0.58 mg | 64% |
| Iron | 6.5 mg | 36% |
| Magnesium | 98.7 mg | 32% |
| Manganese | 1.8 mg | 102% |
| Phosphorus | 241 mg | 34% |
| Potassium | 509 mg | 11% |
| Selenium | 17.2 µg | 31% |
| Sodium | 416 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 296 µg | 74% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 27 mg | 6% |
| Vitamin A | 25.2 µg | 4% |
| Vitamin C | 13.9 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 5.4 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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