Pasta Sambar

Pasta Sambar is a delightful fusion dish that combines the traditional South Indian sambar with pasta, creating a comforting and flavorful meal. This vegan dish is packed with protein-rich lentils and vibrant vegetables, making it both nutritious and satisfying.

Ingredients

• Whole wheat pasta - 150 grams
• Toor dal (split pigeon peas) - 50 grams
• Water - 4 cups (1 liter)
• Olive oil - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Onion, finely chopped - 1 medium (about 100 grams)
• Tomato, chopped - 1 medium (about 100 grams)
• Carrot, diced - 1 medium (about 70 grams)
• Green beans, chopped - 50 grams
• Tamarind paste - 1 tablespoon
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves, chopped - for garnish

Steps

1. Rinse the toor dal under cold water until the water runs clear. In a pot, combine the dal with 2 cups of water, turmeric powder, and a pinch of salt. Cook on medium heat until the dal is soft and mushy, about 15-20 minutes.
2. In a separate large pot, bring 2 cups of water to a boil and cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
3. In a pan, heat olive oil over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
4. Add the chopped onion and sauté until translucent, about 3-4 minutes. Then add the chopped tomato, carrot, and green beans. Cook for another 5 minutes until the vegetables soften.
5. Stir in the cooked toor dal, sambar powder, tamarind paste, and mix well. If the mixture is too thick, add a splash of water to reach your desired consistency. Cook for an additional 5 minutes to allow the flavors to meld.
6. Add the cooked pasta to the sambar mixture, tossing gently to combine. Adjust salt to taste.
7. Serve hot, garnished with chopped coriander leaves.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 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 from toor dal, promoting muscle health.
• High in fiber which aids digestion and helps maintain a healthy weight.

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