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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.
Cook the Dal & Prepare Tamarind
Sauté Aromatics and Greens
Combine and Simmer Sambar
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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.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 241.14 calories per serving with 9.49g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
This recipe works well with other greens like amaranth leaves (thandu keerai), fenugreek leaves (methi), or Swiss chard.
Incorporate other sambar-friendly vegetables like drumsticks, carrots, or pumpkin along with the onions and tomatoes for added texture and nutrition.
You can make this sambar with a mix of toor dal and masoor dal (red lentils) for a slightly different flavor and quicker cooking time.
Toor dal is an excellent source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
The combination of lentils and spinach provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Spinach (keerai) is a powerhouse of nutrients, including iron for blood health, Vitamin A for vision, and Vitamin K for bone health.
Spices like turmeric, mustard seeds, and curry leaves contain antioxidants and have anti-inflammatory properties that can help strengthen the immune system.
Yes, Keerai Sambar is very healthy. It's rich in plant-based protein and fiber from the lentils, and packed with iron, vitamins, and minerals from the spinach. It's a well-balanced and nutritious dish.
A single serving of Keerai Sambar (approximately 1 cup or 355g) contains around 250-290 calories, depending on the amount of oil used.
You can store leftover Keerai Sambar in an airtight container in the refrigerator for up to 3 days. The flavors will deepen overnight. Reheat thoroughly before serving.
Absolutely. Cook the toor dal in a regular pot with 3-4 cups of water. Bring to a boil, then reduce heat and simmer, partially covered, for 45-60 minutes or until the dal is completely soft and mushy. You may need to add more hot water as it cooks.
If your sambar is too tangy from the tamarind, you can balance it by adding a small amount of jaggery or sugar. A pinch at a time until the flavor is balanced.