Mixed Vegetable Sambar
A fragrant South Indian lentil stew packed with tender vegetables like drumstick and pumpkin, simmered in a tangy tamarind broth. This light yet flavorful sambar is the perfect accompaniment for idli, dosa, or steamed rice.
For 4 servings
6 steps. 25 minutes total.
- 1
Step 1
TIPSoaking the dal helps it cook faster and more evenly. - 2
Step 2
- a.While the dal cooks, combine the drumstick, carrot, pumpkin, shallots, and tomato in a large pot.
- b.Add 2 cups of water, sambar powder, and salt. Bring to a boil.
- c.Cover and cook on medium heat for 10-12 minutes, or until the vegetables are tender but not mushy.
TIPAdd hard vegetables like drumstick and carrot first, and softer ones like pumpkin later to ensure even cooking. - 3
Step 3
- a.Once the pressure cooker has cooled, open it and whisk the cooked dal until it's smooth.
- b.Pour the mashed dal into the pot with the cooked vegetables.
- c.Add the tamarind water and grated jaggery (if using). Mix well.
- 4
Step 4
- 5
Step 5
- a.Heat oil in a small pan over medium heat.
- b.Add the mustard seeds. Once they start to splutter, add the dried red chili, asafoetida, and curry leaves.
- c.Sauté for a few seconds until the curry leaves turn crisp.
TIPBe careful not to burn the spices; the tempering should be fragrant, not bitter. - 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 thicker sambar, you can mash a few pieces of the cooked pumpkin or add a teaspoon of rice flour mixed with water.
- 2Use homemade or good quality store-bought sambar powder for the best flavor.
- 3Don't overcook the vegetables; they should hold their shape.
- 4Sambar tastes even better the next day as the flavors deepen.
- 5You can use other vegetables like brinjal (eggplant), bottle gourd, or beans.
Adapt it for your goals.
Quick
To save time, cook the vegetables and dal together in a pressure cooker. Add the tamarind and spices after cooking.
healthyHealthy
Skip the oil in the tempering completely. Dry roast the spices for a moment and add them to the sambar for a zero-oil version.
high proteinHigh protein
Add a handful of cooked chickpeas or moong sprouts along with the vegetables to increase the protein content.
jainJain
Omit the shallots and carrots. Use raw banana and cabbage as alternative vegetables.
Why this is on our healthy list.
Rich in Plant-Based Protein
Toor dal is an excellent source of vegetarian protein, which is essential for muscle repair and growth.
High in Dietary Fiber
The combination of lentils and a variety of vegetables provides a significant amount of dietary fiber, which aids digestion and promotes gut health.
Packed with Vitamins and Minerals
Vegetables like carrots, pumpkin, and drumsticks contribute essential vitamins like A and C, and minerals like potassium and iron.
Aids in Weight Management
Being low in calories and high in fiber and protein, sambar can help you feel full and satisfied, which is beneficial for weight management.
Frequently asked questions
Yes, it is very healthy. It's rich in plant-based protein from lentils and packed with fiber and vitamins from the various vegetables. This version is also low in fat, making it a nutritious choice.