Vegetable Sambar
A light and nourishing South Indian lentil stew, brimming with tender, high-fiber vegetables. This version is specially crafted to be gentle on digestion, with mild spices and less tamarind, making it a perfect comfort food.
For 4 servings
6 steps. 25 minutes total.
- 1
Step 1
TIPEnsuring the dal is very well-cooked is key to making this sambar easy to digest. - 2
Step 2
- 3
Step 3
- a.Pour the mashed dal into the pot with the cooked vegetables.
- b.Add the sambar powder, tamarind paste, jaggery (if using), and remaining salt. Mix well.
- c.Let the sambar simmer on low heat for 5-7 minutes for the flavors to meld together.
TIPSimmering allows the vegetables to absorb the flavors of the dal and spices. - 4
Step 4
- a.Heat oil in a small pan over medium heat.
- b.Add mustard seeds and let them splutter.
- c.Add the curry leaves, slit green chili, and asafoetida. Sauté for a few seconds until fragrant.
- d.Add the chopped onions and sauté until they turn translucent.
- 5
Step 5
- 6
Step 6
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smoother consistency, you can blend the cooked dal before adding it to the vegetables.
- 2Do not overcook the vegetables; they should hold their shape.
- 3Asafoetida (hing) is crucial for this recipe as it aids in digestion.
- 4If you don't have tamarind paste, you can soak a small lemon-sized ball of tamarind in warm water and extract the juice.
- 5This sambar is intentionally mild. You can increase the green chili or sambar powder for more heat if preferred.
Adapt it for your goals.
Vegan
This recipe is already vegan as it uses vegetable oil instead of ghee for the tempering.
quickQuick
To save time, cook the dal and hard vegetables like carrots together in the pressure cooker. Add softer vegetables like bottle gourd later.
high proteinHigh protein
Add 1/4 cup of yellow moong dal along with the toor dal. Moong dal is also easy to digest and will boost the protein content.
Why this is on our healthy list.
High in Dietary Fiber
With over 8 grams of fiber per serving from lentils and vegetables like drumsticks and bottle gourd, this sambar supports healthy digestion and regular bowel movements.
Aids Digestion
The use of well-cooked lentils, asafoetida, and easily digestible vegetables makes this sambar gentle on the stomach and helps prevent bloating.
Good Source of Plant-Based Protein
Toor dal provides a good amount of protein, which is essential for muscle repair and overall body function.
Rich in Vitamins and Minerals
The variety of vegetables contributes essential nutrients like Vitamin A from carrots and Vitamin C from tomatoes, supporting overall immunity and health.
Frequently asked questions
Yes, this sambar is very healthy. It's packed with plant-based protein from lentils and high in dietary fiber from the variety of vegetables, which aids digestion and promotes gut health. It's also low in fat and made with minimal spices.