Baked Sambar

Baked Sambar is a delicious and innovative twist on the traditional South Indian lentil stew, featuring a medley of vegetables and spices baked to perfection. This dairy-free dish is hearty and packed with flavor, making it a wholesome meal option.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 500 ml
• Mixed vegetables (carrot, beans, zucchini) - 200 grams, chopped
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Sambar powder - 1 tablespoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Curry leaves - a few
• Cilantro - for garnish, chopped
• Olive oil - 1 tablespoon
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the toor dal under cold water until the water runs clear, then soak it in water for 30 minutes.
3. In a pot, add the soaked dal and 500 ml of water. Bring to a boil, then reduce to simmer and cook for about 20 minutes, or until the dal is soft.
4. In a separate pan, heat olive oil over medium heat. Add mustard seeds and cumin seeds, allowing them to splutter.
5. Add chopped onion and sauté until translucent, then add the chopped tomato, mixed vegetables, turmeric powder, sambar powder, coriander powder, and salt. Cook for 5-7 minutes until the vegetables are tender.
6. Combine the cooked dal with the vegetable mixture, adding curry leaves and lemon juice. Mix well.
7. Transfer the mixture to a baking dish and spread evenly.
8. Bake in the preheated oven for 15 minutes, until the top is slightly golden.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils, promoting healthy digestion.
• Packed with vitamins and minerals from mixed vegetables, supporting overall health.

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