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A delightful twist on the classic South Indian stew, this sambar features tender sweet potatoes simmered in a tangy tamarind and lentil broth. It's perfectly balanced with a fragrant spice blend, making it a comforting and hearty meal.
For 4 servings
Cook the Dal
Cook the Vegetables
Combine and Simmer
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A delightful twist on the classic South Indian stew, this sambar features tender sweet potatoes simmered in a tangy tamarind and lentil broth. It's perfectly balanced with a fragrant spice blend, making it a comforting and hearty meal.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 292.08 calories per serving with 10.34g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
Replace or add other traditional sambar vegetables like drumsticks, carrots, pumpkin, or brinjal along with the sweet potato.
For a more aromatic version, make a fresh masala paste by roasting and grinding coriander seeds, chana dal, red chilies, and fresh coconut. Add this paste at step 3.
Simply omit the sambar onions for a sattvic version of the recipe. The flavor will still be delicious.
Increase the number of green chilies to 3-4 or add an extra 1/2 tsp of red chili powder along with the sambar powder for more heat.
Toor dal is an excellent source of protein, which is essential for muscle repair, growth, and overall body function, making this a great meal for vegetarians and vegans.
The combination of lentils and sweet potatoes provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Sweet potatoes are packed with beta-carotene, which the body converts into Vitamin A. This vitamin is crucial for a strong immune system, good vision, and healthy skin.
Spices like turmeric, asafoetida (hing), and fenugreek seeds, along with tamarind, are known in Ayurveda to stimulate digestion and prevent issues like bloating and gas.
Yes, it is very healthy. It's a well-balanced dish rich in plant-based protein from lentils, complex carbohydrates and Vitamin A from sweet potatoes, and dietary fiber. The spices used also have various health benefits, including anti-inflammatory and digestive properties.
One serving (approximately 1 cup or 245g) of Sweet Potato Sambar contains around 220-250 calories, depending on the amount of oil and jaggery used. It's a nutritious and moderately low-calorie dish.
While toor dal is traditional for sambar, you can use masoor dal (red lentils) for a quicker cooking time or a mix of toor dal and moong dal for a different texture and flavor.
Sweet Potato Sambar is incredibly versatile. It pairs perfectly with steamed rice, idli, dosa, vada, uttapam, and pongal. You can also enjoy it as a hearty soup.
Leftover sambar can be stored in an airtight container in the refrigerator for up to 3 days. The flavor often improves the next day. Reheat thoroughly before serving.
If your sambar is too tangy from the tamarind, you can balance it by adding a little more jaggery. You can also add a small, boiled, and mashed potato or a bit more cooked dal to mellow out the sourness.