Sambar Recipe: A Nutritious South Indian Staple

Sambar is a flavorful South Indian stew made with lentils, vegetables, and a blend of spices. Known for its tangy and spicy flavor, it is a staple in South Indian cuisine and pairs wonderfully with rice, idli, dosa, or vada. Rich in protein and fiber, sambar is not only delicious but also a nutritious addition to any meal. Follow this simple recipe to prepare a wholesome bowl of sambar at home.

Ingredients

For the Sambar:

• 1 cup toor dal (split pigeon peas)
• 2 tablespoons oil
• 1 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon asafoetida (hing)
• 1-2 dried red chilies
• 1 sprig curry leaves
• 1 large onion, chopped
• 1 large tomato, chopped
• 1-2 green chilies, slit
• 1 cup mixed vegetables (carrot, drumstick, pumpkin, brinjal, etc.), chopped
• 1 tablespoon sambar powder
• 1/2 teaspoon turmeric powder
• Tamarind pulp (small lemon-sized ball soaked in water)
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)

For the Sambar Powder (optional):

• 1 tablespoon coriander seeds
• 1/2 teaspoon fenugreek seeds
• 1/2 teaspoon mustard seeds
• 1 tablespoon chana dal (split Bengal gram)
• 1/2 tablespoon urad dal (split black gram)
• 4-5 dried red chilies
• 1/4 teaspoon asafoetida (hing)
• 1/4 teaspoon turmeric powder

Instructions

1. Prepare the Dal:

• Rinse the toor dal thoroughly and cook it in a pressure cooker with 2-3 cups of water, a pinch of turmeric powder, and a few drops of oil. Cook for 4-5 whistles or until the dal is soft and mushy. Mash the cooked dal and set it aside.

2. Prepare the Sambar Powder (If Making Fresh):

• In a dry pan, roast coriander seeds, fenugreek seeds, mustard seeds, chana dal, urad dal, and dried red chilies until aromatic. Let them cool and grind into a fine powder. Mix in asafoetida and turmeric powder. Set aside.

3. Cook the Vegetables:

• Heat oil in a large pot over medium heat. Add mustard seeds and let them splutter. Add cumin seeds, asafoetida, dried red chilies, and curry leaves, and sauté for a few seconds.
• Add chopped onions and sauté until they turn translucent. Add tomatoes and green chilies, cooking until the tomatoes soften.
• Add the mixed vegetables, sambar powder, turmeric powder, and salt. Sauté for a few minutes until the vegetables are slightly tender.

4. Prepare the Sambar:

• Add tamarind pulp and bring to a boil. Cook until the raw smell of tamarind disappears.
• Add the mashed toor dal and mix well. Adjust the consistency with water as needed. Bring the sambar to a gentle simmer and cook for 10-15 minutes, allowing all the flavors to blend.

5. Garnish and Serve:

• Garnish with chopped coriander leaves and serve hot with steamed rice, idli, dosa, or vada.

Conclusion

Sambar is a versatile and healthy dish that can be a valuable part of a balanced diet. However, when incorporating new recipes into your meal plan, it's essential to consider your specific dietary needs and goals. Before trying any new recipe, please consult your dietician or contact Dietician Natasha Mohan for personalized guidance. For those focused on weight management, check out the Healthy Diet Plan for Weight Loss that combines delicious, nutritious recipes to help you achieve your wellness goals