Pavakkai Sambar

Pavakkai Sambar is a flavorful South Indian lentil dish made with bitter gourd, tamarind, and a blend of spices, perfect for a healthy lunch. This nutritious dish is rich in proteins and fiber, providing a satisfying and wholesome meal.

Ingredients

• Bitter gourd (pavakkai) - 150 grams
• Toor dal (split pigeon peas) - 1/2 cup
• Tamarind paste - 1 tablespoon
• Water - 3 cups
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Sambar powder - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 8-10 leaves
• Fenugreek seeds - 1/4 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Coriander leaves - for garnish

Steps

1. Wash the toor dal thoroughly and soak it in water for 15 minutes.
2. In a pot, add soaked toor dal with 2 cups of water, turmeric powder, and a pinch of salt. Cook until soft (about 20 minutes) and mash it slightly.
3. While the dal is cooking, wash and slice the bitter gourd thinly. Heat oil in a pan over medium heat, add mustard seeds, and let them splutter.
4. Add fenugreek seeds and curry leaves to the pan, then add chopped onions. Sauté until the onions are translucent.
5. Add chopped tomatoes and sauté until they soften. Then add the sliced bitter gourd and cook for about 5 minutes.
6. Stir in the sambar powder and cook for another 2 minutes, mixing well.
7. Add the tamarind paste and the cooked dal to the pan, along with 1 cup of water. Mix and bring to a boil.
8. Reduce the heat and let it simmer for 5-10 minutes, adjusting salt as needed.
9. Garnish with chopped coriander leaves and serve hot with rice or dosa.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 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 dietary fiber, promoting digestive health.
• Contains antioxidants and vitamins that may help in regulating blood sugar levels.

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