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Aromatic and spicy lentil stew from the Chettinad region of Tamil Nadu. Made with freshly ground spices, tamarind, and mixed vegetables, it's a flavorful twist on the classic sambar, perfect with rice or idli.
For 4 servings
Cook the Lentils
Prepare the Chettinad Masala
Cook the Vegetables and Tamarind
Aromatic and spicy lentil stew from the Chettinad region of Tamil Nadu. Made with freshly ground spices, tamarind, and mixed vegetables, it's a flavorful twist on the classic sambar, perfect with rice or idli.
This chettinad recipe takes 55 minutes to prepare and yields 4 servings. At 365 calories per serving with 14.86g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer
Prepare the Tempering (Tadka)
Garnish and Serve
Feel free to use other sambar-friendly vegetables like carrots, bottle gourd (lauki), broad beans, or yellow cucumber.
If you're short on time, you can use 3-4 tablespoons of a good quality store-bought Chettinad masala or sambar powder instead of grinding your own.
For a lighter version, you can skip the grated coconut while roasting the masala. The sambar will be slightly less creamy but still delicious.
You can make this sambar with a mix of toor dal and masoor dal (red lentils) for a different texture and quicker cooking time for the lentils.
The base of this sambar is toor dal (pigeon peas), which is an excellent source of plant-based protein and essential amino acids, crucial for muscle repair and overall body function.
With a combination of lentils and various vegetables like drumstick and pumpkin, this dish is high in dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
The unique blend of Chettinad spices, including cumin, black pepper, coriander, and asafoetida, is known to stimulate digestive enzymes, reduce bloating, and improve overall gut health.
Ingredients like tamarind, turmeric, tomatoes, and various spices are rich in antioxidants, which help combat oxidative stress and reduce inflammation in the body.
One serving (approximately 1 cup or 250g) of Chettinad Sambar contains around 280-320 calories, depending on the amount of oil/ghee and coconut used.
Yes, Chettinad Sambar is very healthy. It's rich in plant-based protein from lentils, packed with fiber and vitamins from various vegetables, and contains beneficial spices known for their digestive and anti-inflammatory properties.
The primary difference lies in the spice blend. Chettinad sambar uses a unique, freshly roasted and ground masala that includes spices like black peppercorns, cumin, and fennel seeds, along with coconut, giving it a more robust, spicy, and distinctly aromatic flavor profile compared to a typical sambar.
Absolutely! It's a great time-saver. You can prepare a larger batch of the dry masala powder and store it in an airtight container in a cool, dry place for up to a month.
Yes, this recipe is very versatile. You can use other traditional sambar vegetables like carrots, bottle gourd, broad beans, potatoes, or yellow cucumber based on availability and preference.
Leftover Chettinad Sambar can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.
This recipe goes great with these complete meals
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Aromatic and spicy rice vermicelli tossed with mixed vegetables and a classic Chettinad spice blend. This South Indian tiffin is a flavorful and satisfying meal, perfect for breakfast or a light lunch.
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