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A fragrant South Indian lentil stew featuring tender drumsticks simmered in a tangy tamarind broth with aromatic spices. This wholesome sambar is the perfect accompaniment to rice, idli, or dosa.
For 4 servings
Pressure Cook the Dal
Prepare Tamarind and Cook Vegetables
Combine and Simmer
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A fragrant South Indian lentil stew featuring tender drumsticks simmered in a tangy tamarind broth with aromatic spices. This wholesome sambar is the perfect accompaniment to rice, idli, or dosa.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 300.59 calories per serving with 12.69g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Garnish and Serve
For a more aromatic version, create a fresh spice paste by roasting and grinding 1 tbsp chana dal, 1 tbsp coriander seeds, 2-3 dried red chillies, and 3 tbsp of fresh coconut. Add this paste along with the sambar powder.
Feel free to add other sambar-friendly vegetables like yellow pumpkin, carrots, brinjal (eggplant), and French beans along with the drumsticks.
For a sattvic or Jain-friendly version, you can omit the sambar onions. The sambar will still be flavorful from the other spices and vegetables.
To make it more suitable for idli and dosa, use slightly less tamarind and a bit more tomato. You can also make the consistency a little thinner.
Toor dal (pigeon peas) is an excellent source of vegetarian protein, which is crucial for muscle repair, cell generation, and providing sustained energy.
The combination of lentils and vegetables like drumsticks provides a significant amount of dietary fiber. Fiber aids in smooth digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Drumsticks are a nutritional powerhouse, rich in Vitamin C, Vitamin A, and antioxidants. These nutrients help strengthen the immune system and protect the body against infections.
Traditional spices used in sambar, such as turmeric, asafoetida, and fenugreek seeds, have carminative and digestive properties that can help prevent bloating and improve gut health.
One serving (approximately 1 cup or 255g) of Murungakkai Sambar contains around 220-260 calories. The exact count can vary based on the amount of dal and oil used in the preparation.
Yes, it is very healthy. It's a well-balanced dish rich in plant-based protein from toor dal, packed with vitamins and minerals from drumsticks and other vegetables, and high in dietary fiber. The spices used also offer various digestive and anti-inflammatory benefits.
Absolutely. You can cook the toor dal in a regular pot. Soak the dal for 30-60 minutes, then cook it with water and turmeric powder in a covered pot over medium heat for about 45-60 minutes, or until it is completely soft and mashable.
If you can't find sambar onions (shallots), you can use one small regular red onion, roughly chopped. While the flavor profile will be slightly different, it will still be delicious.
Leftover sambar can be stored in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to a month. Reheat thoroughly before serving.