Sambar Recipe
Sambar is a South Indian lentil stew made with toor dal and mixed vegetables, flavored with tamarind and spices. Cook the lentils until soft, add chopped vegetables, and mix with a sautéed spice blend of mustard seeds, cumin, and sambar powder. Simmer together and serve hot with rice, idli, or dosa for a tasty and nutritious dish.
Ingredients
Ingredients
- ½ Cup Toor Dal (Pigeon Peas)
- 1 Cup Vegetables (carrots, potatoes, tomatoes,drumsticks, etc.)
- 2 tablespoon Tamarind Pulp
- 2 tablespoon Sambar Powder
- ½ teaspoon Turmeric Powder
- Salt To taste
- 1 teaspoon Mustard Seeds
- ½ teaspoon Cumin Seeds
- ¼ teaspoon Fenugreek Seeds
- Asafoetida(Hing) A pinch
- Curry Leaves A few
- 2 Dry Red Chilies
- 2 tablespoon Oil
- Water As needed
- Coriander Leaves For garnish
Instructions
Cook the Dal
- Rinse ½ cup of toor dal under water until it runs clear. Place the dal in a pressure cooker with 2 cups of water and ½ teaspoon of turmeric powder. Cook for 4-5 whistles or until the dal is soft. Mash it to a smooth consistency and set aside.
Prepare Tamarind Extract
- Soak 2 tablespoons of tamarind in ¼ cup of warm water for 10 minutes. Extract the pulp by squeezing and discard the residue.
Cook the Vegetables
- Chop 1 cup of mixed vegetables (carrots, potatoes, tomatoes, drumsticks) and cook them with ½ teaspoon of turmeric powder and a pinch of salt. Steam or cook them in water until they’re tender but not mushy.
Make the Sambar
- Combine the cooked dal, vegetables, and tamarind extract in a pot. Stir in 2 tablespoons of sambar powder and adjust the salt to taste. Simmer for 10 minutes to allow the flavors to meld.
Temper the Spices
- In a small pan, heat 2 tablespoons of oil. Add 1 teaspoon of mustard seeds, ½ teaspoon of cumin seeds, ¼ teaspoon of fenugreek seeds, a pinch of asafoetida, curry leaves, and 2 dry red chilies. Once the seeds pop and the spices release their fragrance, pour this tempering over the sambar.
Garnish and Serve
- Sprinkle chopped coriander leaves on top for a burst of freshness. Serve your sambar hot with rice, idli, dosa, or vada for a satisfying meal.
Notes
Creative Variations of Sambar
Spicy vs. Mild: Adjust the heat by varying the amount of chilies used. Customize the spice level to suit your taste. Karnataka Style Sambar: This version incorporates coconut, lending a richer, slightly sweeter taste. Mango Sambar: A seasonal variation where raw mango is added for a tangy, fruity twist. Drumstick Sambar: Drumsticks (moringa) are packed with nutrients and add a unique flavor to the sambar. Sambar with Coconut Milk: For a creamy, comforting version, add coconut milk – perfect for a Kerala-style sambar.Nutrition
Nutrition Facts
Sambar Recipe
Amount per Serving
Calories
220
% Daily Value*
Fat
10
g
15
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Sodium
300
mg
13
%
Potassium
800
mg
23
%
Carbohydrates
35
g
12
%
Fiber
10
g
42
%
Sugar
4
g
4
%
Protein
9
g
18
%
Vitamin A
800
IU
16
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
4
mg
20
%
Vitamin B5
0.5
mg
5
%
Vitamin B6
2
mg
100
%
Vitamin C
20
mg
24
%
Vitamin E
0.5
mg
3
%
Vitamin K
15
µg
14
%
Calcium
50
mg
5
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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