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A traditional South Indian lentil stew from the Udupi region, balancing sweet, sour, and spicy notes. Made with freshly ground coconut masala, tamarind, and jaggery, it's the perfect accompaniment to idli, dosa, or steamed rice.
For 4 servings
Cook the Dal
Prepare the Fresh Sambar Masala
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A traditional South Indian lentil stew from the Udupi region, balancing sweet, sour, and spicy notes. Made with freshly ground coconut masala, tamarind, and jaggery, it's the perfect accompaniment to idli, dosa, or steamed rice.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 360.18 calories per serving with 13.71g of protein, it's a moderately challenging recipe perfect for breakfast or brunch or lunch or dinner.
Cook Vegetables and Combine Sambar
Prepare the Tempering (Tadka)
Finish and Serve
Feel free to use other vegetables like brinjal (eggplant), carrots, French beans, or yellow cucumber (Mangalore southekayi). The combination of a sweet vegetable (like pumpkin) and a neutral one (like ash gourd) works best.
For a different texture and flavor, you can use a mix of toor dal and masoor dal (red lentils) or add a tablespoon of moong dal for a creamier consistency.
If you don't have fresh coconut, you can make a simpler version by using 2-3 tablespoons of a good quality, store-bought Udupi sambar powder instead of the freshly ground masala.
Toor dal is an excellent source of vegetarian protein, essential for muscle repair, growth, and overall body function.
The combination of lentils and a variety of vegetables provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Spices like turmeric, cumin, and coriander seeds are known for their antioxidant and anti-inflammatory properties, which help strengthen the immune system.
Vegetables like pumpkin and ash gourd are rich in vitamins A and C, while lentils provide iron, magnesium, and folate, contributing to overall well-being.
Udupi Sambar is unique due to its signature sweet, sour, and spicy flavor profile, achieved by balancing jaggery and tamarind. It also features a freshly ground masala with roasted coconut, which is not always present in other sambar varieties. Traditionally, it omits onions and garlic.
Yes, you can cook the toor dal in a regular pot. Soak the dal for at least 1-2 hours, then cook it in the pot with plenty of water over medium heat until it's completely soft and mushy. This will take about 45-60 minutes.
Yes, Udupi Sambar is very healthy. It's rich in plant-based protein from lentils, packed with fiber and vitamins from various vegetables, and contains beneficial spices with anti-inflammatory properties. The use of ghee provides healthy fats.
A single serving of Udupi Sambar (approximately 1 cup or 425g) contains around 280-320 calories. The exact count depends on the amount of ghee/oil used and the specific vegetables included.
Leftover sambar can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen and taste even better the next day. Reheat it gently on the stovetop before serving.