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A comforting South Indian lentil stew where tender radish chunks are simmered in a tangy tamarind broth with aromatic spices. This wholesome and flavorful dish is a perfect accompaniment to steamed rice, idli, or dosa.
For 4 servings
Pressure Cook the Dal
Prepare Tamarind and Cook Vegetables
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A comforting South Indian lentil stew where tender radish chunks are simmered in a tangy tamarind broth with aromatic spices. This wholesome and flavorful dish is a perfect accompaniment to steamed rice, idli, or dosa.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 285.7 calories per serving with 11.97g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer Sambar
Prepare the Tempering (Tadka)
Finish and Serve
You can make this sambar with other vegetables like drumsticks, pumpkin, carrots, brinjal (eggplant), or a mix of your favorite sambar vegetables.
For a different texture and taste, use a mix of toor dal and masoor dal (red lentils) or moong dal.
To make a sattvic version, simply omit the pearl onions. The sambar will still be delicious.
Increase the number of green chilies and dried red chilies, or add a pinch of red chili powder along with the sambar powder for extra heat.
Toor dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
The combination of lentils and radish provides a significant amount of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Spices like hing (asafoetida), turmeric, and curry leaves are known for their digestive properties, helping to reduce bloating and improve gut health.
Radish is a good source of Vitamin C, an antioxidant that helps boost the immune system. The various spices also contribute anti-inflammatory and antioxidant benefits.
One serving (approximately 1 cup or 250g) of Moolangi Sambar contains around 180-220 calories, depending on the amount of oil and jaggery used. It's a relatively low-calorie and nutritious dish.
Yes, Moolangi Sambar is very healthy. It's rich in plant-based protein from lentils, high in fiber from vegetables and dal, and packed with essential vitamins and minerals. The spices used also have various health benefits, such as aiding digestion.
Absolutely. You can cook the toor dal in a regular pot on the stovetop. It will take longer, about 45-60 minutes, for the dal to become soft and mushy. Make sure to add enough water and stir occasionally.
If your sambar is too tangy from the tamarind, you can balance it by adding a little more jaggery or a pinch of sugar. You can also dilute it slightly with a bit of hot water and let it simmer for a few more minutes.
Moolangi Sambar can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavor often improves the next day. Reheat it thoroughly before serving.
Yes, sambar is very versatile. You can use a variety of vegetables like drumsticks, pumpkin, carrots, brinjal (eggplant), and French beans. Adjust the cooking time based on the vegetables you use.