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A fragrant South Indian lentil and vegetable stew, tangy with tamarind and spiced with a special blend of powders. This quintessential comfort food is the perfect accompaniment to idli, dosa, vada, and steamed rice.
For 4 servings
Cook the Dal & Prepare Tamarind
Cook the Vegetables
Combine and Simmer
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A fragrant South Indian lentil and vegetable stew, tangy with tamarind and spiced with a special blend of powders. This quintessential comfort food is the perfect accompaniment to idli, dosa, vada, and steamed rice.
This south_indian recipe takes 60 minutes to prepare and yields 4 servings. At 255.36 calories per serving with 11.53g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Prepare the Tempering (Tadka)
Garnish and Serve
For a more aromatic version, make a fresh paste by roasting chana dal, coriander seeds, red chilies, and fresh coconut, then grinding it. Add this paste along with the sambar powder.
For a lighter sambar typically served with idli/dosa, use a mix of toor dal and moong dal, and use fewer vegetables, primarily onions and tomatoes.
Feel free to use other vegetables like bottle gourd (lauki), ash gourd, yellow cucumber, or potatoes based on availability.
Simply omit the sambar onions for a sattvic version. The flavor will still be excellent due to the other spices.
Toor dal provides a significant amount of protein, which is essential for muscle repair, growth, and overall body function, making it a great option for vegetarians and vegans.
The combination of lentils and various vegetables makes Sambar an excellent source of fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
The diverse vegetables contribute a wide range of essential vitamins (like A and C) and minerals (like potassium and iron), supporting overall health and immunity.
Spices like asafoetida (hing) and the tamarind base are known to have digestive properties, helping to prevent bloating and indigestion.
A typical serving (1 cup or approx. 265g) of this Sambar contains around 190-220 calories, depending on the specific vegetables and amount of ghee used.
Yes, Sambar is very healthy. It's a balanced dish rich in plant-based protein from lentils, fiber and vitamins from vegetables, and beneficial spices. It's a wholesome and nutritious meal.
Absolutely. You can cook the toor dal in a regular pot. Soak the dal for at least 1-2 hours, then cook it with enough water over medium heat until it's completely soft and mushy. This will take about 45-60 minutes.
Traditional choices include drumsticks, pumpkin, brinjal (eggplant), carrots, and sambar onions (pearl onions). However, you can use other vegetables like bottle gourd, ash gourd, potatoes, or green beans.
Let the Sambar cool completely, then store it in an airtight container in the refrigerator for up to 3 days. It often tastes even better the next day. Reheat thoroughly before serving.
If your sambar is too tangy, you can balance it by adding a little more jaggery. You can also dilute it slightly with a bit of hot water and let it simmer for a few more minutes.