A nutritious and flavorful South Indian lentil stew made with tender spinach (keerai) and a blend of aromatic spices. This wholesome sambar is perfect with steamed rice, idli, or dosa.
Prep15 min
Cook25 min
Soak15 min
Servings4
Serving size: 1 cup
241cal
9gprotein
33gcarbs
Ingredients
0.75 cup Toor Dal (rinsed well)
2 cup Spinach (tightly packed and chopped, about 1 medium bunch)
1 tbsp Tamarind (seedless, about a lemon-sized ball)
1 medium Onion (finely chopped)
2 medium Tomato (chopped)
2 pcs Green Chili (slit lengthwise)
0.5 tsp Turmeric Powder
2 tbsp Sambar Powder (use a good quality, store-bought or homemade)
A wholesome and nutty South Indian staple, this perfectly cooked Matta rice (Kerala Red Rice) has a delightful chewy texture and earthy flavor. Rich in fiber and nutrients, it's a healthier alternative to white rice and pairs wonderfully with sambar, curries, and thoran.
A comforting South Indian stew made with tender chayote squash and creamy lentils, simmered in a fragrant coconut and cumin paste. This wholesome dish is a staple in Tamil households and pairs perfectly with hot rice and a dollop of ghee.
Aromatic, iron-boosting Keerai Sambar with red rice & Chow Chow Kootu – a soul-satisfying, gut-friendly meal.
This udupi dish is perfect for lunch. With 521.4 calories and 18.73g of protein per serving, it's a nutritious choice for your meal plan.
9gfat
1.25 tsp Salt (or to taste)
4 cup Water (divided for cooking dal, soaking tamarind, and adjusting consistency)
2 tbsp Sesame Oil (divided)
1 tsp Mustard Seeds
0.5 tsp Urad Dal
10 pcs Curry Leaves (fresh)
2 pcs Dried Red Chili (broken in half)
0.25 tsp Hing (asafoetida)
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Cook the Dal & Prepare Tamarind
In a pressure cooker, combine the rinsed toor dal, turmeric powder, and 2 cups of water. Secure the lid and cook on medium heat for 4-5 whistles, or about 12-15 minutes, until the dal is very soft and mushy.
While the dal is cooking, soak the tamarind in 1 cup of warm water for 15 minutes. Squeeze the pulp to extract the juice, then strain the liquid and discard the solids. Set the tamarind water aside.
2
Sauté Aromatics and Greens
Heat 1 tablespoon of sesame oil in a large pot or kadai over medium heat. Add the chopped onion and slit green chilies. Sauté for 3-4 minutes until the onions become soft and translucent.
Add the chopped tomatoes and cook for another 4-5 minutes, stirring occasionally, until they turn soft and pulpy.
Add the chopped spinach (keerai) to the pot. Stir and cook for 2-3 minutes until the leaves wilt completely.
3
Combine and Simmer Sambar
Once the pressure has released naturally from the cooker, open it and lightly mash the cooked dal with a ladle or whisk until smooth. Pour the mashed dal into the pot with the vegetables.
Add the prepared tamarind water, sambar powder, salt, and optional jaggery to the pot. Stir well to combine.
Pour in the remaining 1 cup of water, or more if you prefer a thinner consistency. Bring the sambar to a boil.
Reduce the heat to low and let it simmer gently for 8-10 minutes, allowing all the flavors to meld together beautifully.
4
Prepare the Tempering (Tadka)
In a small tadka pan, heat the remaining 1 tablespoon of sesame oil over medium heat.
Add the mustard seeds and let them splutter. Then, add the urad dal, broken dried red chilies, and curry leaves.
Sauté for 30-40 seconds until the urad dal turns a light golden brown and the chilies darken slightly. Be careful not to burn them.
Turn off the heat and immediately stir in the hing (asafoetida).
5
Finish and Serve
Carefully pour the hot tempering over the simmering sambar. Stir gently to incorporate.
Garnish with freshly chopped coriander leaves.
Serve the Keerai Sambar hot with steamed rice, idli, dosa, or pongal.
Servings
4
Serving size: 1 cup
54cal
1gprotein
9gcarbs
1gfat
Ingredients
1 cup Matta Rice (Also known as Kerala Red Rice or Rosematta rice)
2.5 cups Water (For pressure cooking)
0.5 tsp Salt (Adjust to taste)
1 tsp Coconut Oil (Optional, for flavor and to prevent sticking)
Instructions
1
Prepare the Rice (35 mins)
Place the Matta rice in a large bowl. Rinse it under cool running water 4-5 times, rubbing the grains gently, until the water runs mostly clear.
Add enough fresh water to the rinsed rice to cover it by at least 2 inches. Let it soak for a minimum of 30 minutes, or up to 1 hour.
After soaking, drain all the water completely using a fine-mesh sieve.
2
Pressure Cook the Rice (25 mins)
Transfer the soaked and drained rice into a 2 or 3-liter pressure cooker.
Add 2.5 cups of fresh water, salt, and the optional coconut oil. Give it a single, gentle stir.
Secure the lid of the pressure cooker and place the weight on the vent.
Cook on high heat until you hear the first whistle.
Immediately reduce the heat to the lowest setting and let it simmer for 10-12 minutes.
Turn off the heat and allow the pressure to release naturally. This will take about 10-15 minutes. Do not try to quick-release the pressure.
3
Fluff and Serve (2 mins)
Once the pressure has completely subsided, carefully open the lid.
Let the rice rest for a minute before gently fluffing the grains with a fork.
Serve hot with your favorite South Indian dishes like sambar, avial, or fish curry.
Let the kootu simmer gently for 5-7 minutes, stirring occasionally, until the raw aroma of the coconut paste disappears and the flavors meld.
4
Prepare the Tempering (Tadka)
In a small pan (tadka pan), heat the coconut oil over medium heat. Once hot, add the mustard seeds and wait for them to splutter.
Add the urad dal and sauté until it turns a light golden brown, about 30-45 seconds.
Immediately add the broken dry red chili, curry leaves, and asafoetida. Sauté for another 20-30 seconds until the curry leaves are crisp and fragrant. Be careful not to burn the spices.
5
Finish and Serve
Pour the hot tempering directly over the simmering kootu and stir well to incorporate.
Turn off the heat, garnish with freshly chopped coriander leaves.
Serve hot with steamed rice, a dollop of ghee, and a side of papad or poriyal (stir-fried vegetables).
