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A delightful Goan twist on the classic South Indian Sambar, featuring a fragrant, freshly ground coconut and spice masala. This tangy and savory lentil stew is packed with vegetables and pairs perfectly with steamed rice.
For 4 servings
Cook the Dal & Prepare Tamarind
Roast and Grind the Goan Masala
Cook the Vegetables
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A delightful Goan twist on the classic South Indian Sambar, featuring a fragrant, freshly ground coconut and spice masala. This tangy and savory lentil stew is packed with vegetables and pairs perfectly with steamed rice.
This goan recipe takes 50 minutes to prepare and yields 4 servings. At 370.71 calories per serving with 13.89g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer the Sambar
Prepare the Tempering (Tadka)
Finish and Serve
Add 1-2 dried kokum petals along with the tamarind for a distinct tangy flavor that is very characteristic of Goan cuisine.
For a different texture and flavor profile, use a mix of toor dal and masoor dal (red lentils).
For a heartier meal, add a handful of cooked chickpeas or cubes of firm tofu in the last 5 minutes of simmering.
Add a small piece of cinnamon stick (1/2 inch) and 2-3 black peppercorns while roasting the spices for a warmer, more complex aroma.
Toor dal is an excellent source of plant-based protein, which is crucial for muscle repair, building tissues, and overall body function.
The combination of lentils and a variety of vegetables makes this dish rich in dietary fiber, which aids digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Spices like turmeric (containing curcumin), coriander, and cumin are packed with antioxidants and have anti-inflammatory properties that help strengthen the immune system.
This sambar is low in saturated fat and cholesterol-free. The healthy fats from coconut and the fiber from dal and vegetables contribute to maintaining good cardiovascular health.
One serving of Goan Sambar (approximately 1 cup) contains around 280-320 calories, depending on the specific vegetables and amount of oil used. It's a balanced dish with carbohydrates, protein, and healthy fats.
Yes, Goan Sambar is very healthy. It's packed with plant-based protein from lentils, fiber from vegetables, and beneficial compounds from spices like turmeric. The use of coconut provides healthy fats.
The roasted coconut masala is the defining feature of this Goan-style sambar. While you can omit it and use a standard sambar powder, the dish will lose its unique Goan character and taste more like a traditional South Indian sambar.
Traditional choices include drumsticks, pumpkin (kaddu), carrots, brinjal (eggplant), and French beans. You can also use potatoes, bottle gourd (lauki), or ash gourd.
Leftover sambar can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.
This recipe is naturally vegan. To ensure it is 100% gluten-free, use a certified gluten-free asafoetida (hing), as some commercial varieties contain wheat flour as a bulking agent. Alternatively, you can omit it.