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A comforting South Indian lentil stew where tender pumpkin chunks are simmered in a tangy tamarind broth with aromatic spices. It's a wholesome and flavorful dish, perfect with hot steamed rice, idli, or dosa.
For 4 servings
Pressure Cook the Dal
Cook the Pumpkin
Combine and Simmer the Sambar
A comforting South Indian lentil stew where tender pumpkin chunks are simmered in a tangy tamarind broth with aromatic spices. It's a wholesome and flavorful dish, perfect with hot steamed rice, idli, or dosa.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 333.51 calories per serving with 13.88g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Prepare the Tempering (Tadka)
Finish and Serve
Add other traditional sambar vegetables like drumsticks, carrots, brinjal (eggplant), or yellow cucumber along with the pumpkin.
Use a combination of toor dal and masoor dal (red lentils) for a different texture. Masoor dal cooks faster and makes the sambar creamier.
For a richer, Udupi-style sambar, add 2-3 tablespoons of freshly grated coconut or 1/4 cup of thin coconut milk during the final simmering stage.
Increase or decrease the amount of sambar powder and green chilies to suit your personal spice preference.
The combination of lentils (toor dal) and pumpkin provides a significant amount of dietary fiber, which aids digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Pumpkin is packed with Vitamin A (in the form of beta-carotene) and Vitamin C, which are crucial for healthy vision, robust immune function, and vibrant skin.
Toor dal is a great source of plant-based protein, essential for muscle repair, growth, and overall body function, making this a wholesome and satisfying meal.
The spices used, particularly turmeric (containing curcumin) and hing (asafoetida), have well-known anti-inflammatory and digestive benefits that contribute to overall gut health.
A single serving of Pumpkin Sambar (approximately 450g or 1.5 cups) contains around 280-320 calories, making it a relatively light yet filling main dish.
Yes, it is very healthy. It's rich in plant-based protein and fiber from lentils, packed with vitamins A and C from pumpkin, and contains beneficial anti-inflammatory compounds from spices like turmeric.
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 completely soft. Ensure you add enough water and stir occasionally.
Leftover sambar can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it thoroughly on the stovetop before serving. The flavors often deepen and taste even better the next day.
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 if needed.
Yes, butternut squash is an excellent substitute as it has a similar sweet flavor and texture. Other winter squashes or even sweet potatoes would also work well in this recipe.
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