Prawn Sambar

Prawn Sambar is a hearty and flavorful South Indian dish that combines succulent prawns with a tangy lentil-based broth, enriched with spices and vegetables. This nutritious meal is perfect for seafood lovers looking for a high-protein option that is both comforting and satisfying.

Ingredients

• Prawns - 200 grams, cleaned and deveined
• Toor dal (split pigeon peas) - 100 grams
• Water - 750 ml
• Tamarind pulp - 2 tablespoons
• Tomato - 1 medium, chopped
• Onion - 1 medium, finely chopped
• Carrot - 1 medium, diced
• Drumstick (vegetable) - 1 small, cut into pieces
• Green chilies - 2, slit
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 8-10 leaves
• Coriander leaves - for garnish
• Oil - 1 tablespoon
• Salt - to taste

Steps

1. Rinse the toor dal under running water until the water runs clear. Soak the dal in water for 15-20 minutes.
2. In a pot, add the soaked dal with 500 ml of water, turmeric powder, and a pinch of salt. Cook until the dal is soft and mushy, about 15-20 minutes.
3. In another pan, heat oil over medium heat. Add mustard seeds and let them splutter.
4. Add chopped onion, green chilies, and curry leaves. Sauté until the onions are translucent.
5. Stir in chopped tomato, diced carrot, and drumstick pieces. Cook for about 5 minutes until the vegetables are slightly tender.
6. Add the cooked dal to the vegetable mixture along with the remaining water (250 ml), tamarind pulp, and sambar powder. Mix well and let it simmer for 10 minutes.
7. Add the cleaned prawns and cook for an additional 5-7 minutes until the prawns are cooked through and turn pink.
8. Adjust salt to taste, garnish with chopped coriander leaves, and serve hot with rice or idli.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 45 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.75 L

Health Benefits

• High in protein from prawns and lentils, supporting muscle health.
• Rich in vitamins and minerals from vegetables, promoting overall well-being.

Tags