Vegetable Sambar

Vegetable Sambar is a hearty South Indian stew made with a variety of vegetables and lentils, packed with flavors and nutrients. This protein-rich dish is perfect for a wholesome lunch and pairs beautifully with rice or idli.

Ingredients

• Toor dal (split pigeon peas) - 100g
• Mixed vegetables (carrot, beans, potato, zucchini) - 200g
• Tomato - 1 medium, chopped
• Onion - 1 medium, chopped
• Green chilies - 2, slit
• Sambar powder - 2 tablespoons
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Oil (coconut or vegetable) - 1 tablespoon
• Salt - to taste
• Water - 4 cups
• Fresh coriander leaves - for garnish

Steps

1. Rinse the toor dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a pressure cooker, add the soaked dal, mixed vegetables, chopped tomato, turmeric powder, and 4 cups of water. Cook for 3-4 whistles or until the dal is soft.
3. In a separate pan, heat the oil over medium heat. Add mustard seeds and let them splutter, then add the chopped onion, green chilies, and curry leaves. Sauté until the onions are translucent.
4. Add the cooked dal and vegetable mixture to the sautéed onions. Stir in the sambar powder and salt. Simmer for 10 minutes, adding water if needed for desired consistency.
5. Remove from heat and garnish with fresh coriander leaves. Serve hot with rice or idli.

Nutrition

• Calories: 350
• Protein: 16 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 3 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein due to lentils, supporting muscle health.
• Rich in dietary fiber, promoting digestive health.

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