Vegan Sambar

Vegan Sambar is a hearty and flavorful South Indian lentil stew, packed with vegetables and infused with aromatic spices. This wholesome dish is perfect for a comforting lunch, served with rice or dosa.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 500 ml
• Carrot - 1 medium, diced
• Drumstick (or green beans) - 100 grams, chopped
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Tamarind paste - 1 tablespoon
• Sambar powder - 2 teaspoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Coriander leaves - a handful, chopped
• Salt - to taste
• Coconut oil - 1 tablespoon

Steps

1. Rinse the toor dal under running water until the water runs clear, then soak it in water for 15 minutes.
2. In a pressure cooker, add the soaked dal and 500 ml of water. Cook for 3-4 whistles or until the dal is soft and mushy.
3. In a separate pot, heat coconut oil over medium heat. Add mustard seeds and let them splutter.
4. Add the chopped onions and sauté until they become translucent.
5. Add the diced carrot and chopped drumstick (or green beans), and sauté for 3-4 minutes.
6. Stir in the chopped tomato, turmeric powder, and sambar powder, cooking until the tomatoes are soft.
7. Add the cooked dal to the vegetable mixture, along with the tamarind paste and salt. Mix well and simmer for 10 minutes, adding water if necessary to achieve desired consistency.
8. Finally, add curry leaves and chopped coriander leaves. Stir well and cook for an additional 2 minutes.
9. Serve hot with steamed rice or dosa.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 7 g
• Unsaturated Fat: 1 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils, promoting digestive health.
• Packed with vitamins and minerals from vegetables, supporting overall wellness.

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