Karnataka Style Sambar

Karnataka Style Sambar is a flavorful, tangy lentil stew packed with vegetables and aromatic spices, making it a staple in South Indian cuisine. This vegan dish is perfect when paired with rice or dosa, providing a wholesome meal rich in nutrients.

Ingredients

• Toor Dal - 100 grams
• Water - 500 ml
• Mixed vegetables (carrot, beans, potato) - 200 grams
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Tamarind pulp - 1 tablespoon
• Sambar powder - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Coriander leaves - 2 tablespoons, chopped
• Oil - 1 tablespoon
• Salt - to taste

Steps

1. Rinse the toor dal thoroughly under running water and soak it for 30 minutes to soften.
2. In a pressure cooker, add the soaked toor dal, 500 ml of water, turmeric powder, and salt. Cook for 3-4 whistles or until the dal is soft.
3. Meanwhile, chop the mixed vegetables and set aside.
4. In a large pot, heat the oil over medium heat. Add mustard seeds and let them splutter.
5. Add the finely chopped onion and sauté until translucent, then add the chopped tomatoes and cook until soft.
6. Stir in the mixed vegetables and sauté for a couple of minutes.
7. Add the cooked toor dal along with the water it was cooked in, and mix well.
8. Add tamarind pulp, sambar powder, and adjust salt to taste. Let it simmer for 10-15 minutes to meld the flavors.
9. Finish with fresh curry leaves and chopped coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 400 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 fiber from lentils, promoting digestive health.
• Contains a variety of vitamins and minerals from vegetables, supporting overall health.

Tags