Sambar

Sambar is a hearty and nutritious South Indian lentil stew, brimming with vegetables and flavored with a distinctive blend of spices. This vibrant dish is not only delicious but also packed with protein and fiber, making it a perfect healthy lunch option.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 600 ml
• Mixed vegetables (carrot, beans, potato, drumstick) - 200 grams
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Tamarind paste - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Coriander leaves - for garnish
• Salt - to taste
• Oil (preferably coconut or vegetable oil) - 1 tablespoon

Steps

1. Rinse the toor dal under running water until the water runs clear, then soak it in water for about 15 minutes.
2. In a pressure cooker, add the soaked dal along with 600 ml of water, turmeric powder, and a pinch of salt. Cook for 3-4 whistles on medium heat until the dal is soft.
3. While the dal is cooking, chop the mixed vegetables into bite-sized pieces.
4. In a separate pot, heat oil over medium heat. Add mustard seeds and let them splutter.
5. Add the chopped onions and curry leaves to the pot, sautéing until the onions become translucent.
6. Stir in the chopped tomato and cook until soft, then add the mixed vegetables. Cook for about 5 minutes, stirring occasionally.
7. Add the cooked dal to the vegetable mixture, along with the sambar powder, tamarind paste, and adjust the salt. Mix well and let it simmer for 10-15 minutes, adding water if needed to achieve desired consistency.
8. Once the sambar is cooked, garnish with freshly chopped coriander leaves. Serve hot with steamed rice or idli.

Nutrition

• Calories: 310
• Protein: 14 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.6 L

Health Benefits

• Rich in protein and fiber, promoting digestive health.
• Packed with vitamins and minerals from the assorted vegetables.

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