Sambhar

Sambhar is a flavorful South Indian lentil stew infused with aromatic spices and vegetables, making it a delightful addition to any meal. This dairy-free version offers a wholesome and hearty taste that pairs perfectly with rice or dosa.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 600 ml
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Tamarind paste - 1 tablespoon
• Sambhar powder - 2 tablespoons
• Vegetable oil - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Carrot - 1 small, diced
• Drumstick (or green beans) - 100 grams, cut into pieces
• Coriander leaves - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear. Soak it for 30 minutes for faster cooking.
2. In a pot, add the soaked dal, 600 ml of water, turmeric powder, and salt. Bring to a boil and then simmer for 20 minutes until the dal is soft.
3. While the dal is cooking, heat the vegetable oil in a separate pan over medium heat. Add mustard seeds and let them splutter.
4. Add curry leaves and chopped onion to the pan, sautéing until the onion turns translucent.
5. Stir in the chopped tomato, carrot, and drumstick (or green beans). Cook for 5-7 minutes until the vegetables are slightly tender.
6. Once the dal is cooked, add it to the vegetable mixture along with tamarind paste and sambhar powder. Stir well and let it simmer for another 5 minutes.
7. Adjust the seasoning if needed and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 300
• Protein: 14 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.6 L

Health Benefits

• Rich in protein and fiber from lentils, aiding digestion and muscle health.
• Packed with vitamins and minerals from assorted vegetables, promoting overall wellness.

Tags