Vegan Sambar
South Indian sambar with toor dal, vegetables, tamarind — naturally vegan.
For 3 servings
Pressure cook the toor dal with turmeric.
- Rinse the toor dal thoroughly under running water
- Add the dal to a pressure cooker with water and turmeric
- Cook for 3 whistles until the dal is completely soft and mashable
TIPSoak the dal for 20 minutes before cooking to ensure a creamier texture.Boil the mixed vegetables in tamarind water.
Combine the mixed vegetables with tamarind paste and water in a large pot. Bring to a boil and cook for 8 minutes until the vegetables are tender but still hold their shape.
Combine the dal and vegetables to simmer.
- Whisk the cooked dal until smooth and add it to the vegetable pot
- Stir in the sambar powder and salt
- Simmer the mixture for 6 minutes to allow the spices to penetrate the vegetables
TIPIf the sambar is too thick, add a splash of hot water to reach your desired consistency.Prepare and add the mustard seed tempering.
Heat oil in a small pan and add the mustard seeds. Once they begin to crackle and pop, immediately pour the oil and seeds into the simmering sambar and cover the pot to trap the aroma.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Always mash the dal thoroughly before adding it to the vegetables for a consistent, silky texture.
- 2Add a small piece of jaggery at the end of simmering to balance the sourness of the tamarind.
- 3Use seasonal vegetables like drumsticks, pumpkin, or shallots for the most authentic flavor profile.
Adapt it for your goals.
Low sodium
Halve the salt and increase the tamarind paste or add a squeeze of lime at the end for a tangy flavor.
spicierSpicier
Add two dried red chilies and a pinch of red chili powder to the tempering oil.
instant potInstant pot
Cook dal and vegetables together on high pressure for 8 minutes for a faster one-pot meal.
Why this is on our healthy list.
High Plant-Based Protein
Toor dal provides essential amino acids for muscle repair and satiety.
Rich in Dietary Fiber
Mixed vegetables and lentils support healthy digestion and blood sugar regulation.
Anti-Inflammatory Properties
Turmeric contains curcumin, which helps reduce systemic inflammation.
Frequently asked questions
Yes, it is a nutrient-dense dish providing plant-based protein from toor dal and essential vitamins from mixed vegetables.
