Karnataka Sambar

Karnataka Sambar is a flavorful lentil-based stew enriched with a variety of vegetables and a unique blend of spices. This hearty dish is perfect for brunch, serving as a nutritious and wholesome meal with a delightful taste of South India.

Ingredients

• Toor dal (pigeon peas) - 100 grams
• Water - 500 ml
• Carrot - 1 medium, chopped
• Drumsticks - 100 grams, cut into pieces
• Eggplant - 1 small, diced
• Tomato - 1 large, chopped
• Onion - 1 small, finely chopped
• Sambar powder - 2 tablespoons
• Tamarind paste - 1 tablespoon
• Salt - to taste
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 8-10 leaves
• Coriander leaves - for garnish
• Oil (preferably sesame or coconut) - 1 tablespoon

Steps

1. Rinse the toor dal under running water until the water runs clear, then soak it in water for 15 minutes.
2. In a pressure cooker or pot, add the soaked toor dal and 500 ml of water. Cook until soft (approximately 3 whistles in a pressure cooker or 30 minutes in a pot).
3. In a separate pan, heat oil over medium heat. Add mustard seeds and let them splutter, then add curry leaves and chopped onions. Sauté until the onions are translucent.
4. Add the chopped tomatoes, turmeric powder, and salt to the onion mixture. Cook until the tomatoes are soft.
5. Stir in the chopped carrots, drumsticks, and eggplant. Cook for about 5 minutes until the vegetables are slightly tender.
6. Add the cooked toor dal to the vegetable mixture, along with sambar powder and tamarind paste. Adjust water consistency according to your preference and bring to a simmer.
7. Let the sambar cook for another 10-15 minutes, allowing the flavors to meld together.
8. Once done, garnish with fresh coriander leaves and serve hot with steamed rice or idli.

Nutrition

• Calories: 280
• Protein: 10 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in protein and dietary fiber from lentils, promoting digestive health.
• Contains various vitamins and minerals from vegetables, boosting overall nutrition.

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