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A hearty South Indian stew made with lentils, mixed vegetables, and a special blend of spices. This tangy and flavorful sambar is the perfect accompaniment for rice, idli, or dosa.
For 4 servings
Pressure Cook the Dal
Cook the Vegetables
Combine and Simmer
A hearty South Indian stew made with lentils, mixed vegetables, and a special blend of spices. This tangy and flavorful sambar is the perfect accompaniment for rice, idli, or dosa.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 331.95 calories per serving with 14.18g of protein, it's a moderately challenging recipe perfect for lunch or dinner or breakfast or brunch.
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Prepare the Tempering (Tadka)
Finish and Serve
For a more aromatic version, make a fresh paste by roasting and grinding 1 tbsp chana dal, 2 tbsp coriander seeds, 3-4 dried red chilies, and 1/4 cup of fresh coconut. Add this paste at the simmering stage.
For a lighter version served with breakfast items, use half toor dal and half moong dal, and make the consistency slightly thinner.
Create a sweeter and tangier sambar by increasing the jaggery slightly and using a special Udupi sambar powder, which often contains spices like cinnamon and cloves.
For a quick version, you can make a simple onion sambar (Vengaya Sambar) by only using pearl onions and tomatoes.
Toor dal is an excellent source of vegetarian protein, which is essential for muscle building, cell repair, 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.
The assortment of vegetables like carrots, pumpkin, and beans ensures a good supply of essential micronutrients, including Vitamin A, Vitamin C, and potassium, which boost immunity and support overall health.
Traditional spices used in sambar, such as turmeric, asafoetida (hing), and curry leaves, have anti-inflammatory and digestive properties that can help prevent bloating and improve gut function.
One cup (approximately 250g) of this Vegetable Sambar contains around 150-180 calories, making it a light yet filling dish. The exact count can vary based on the types and amounts of vegetables and oil used.
Yes, Vegetable Sambar is very healthy. It's a well-balanced dish rich in plant-based protein from lentils, packed with fiber, vitamins, and minerals from the diverse vegetables, and contains digestive-friendly spices. It is naturally low in fat and gluten-free.
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 to prevent it from sticking.
Leftover sambar can be stored in an airtight container in the refrigerator for up to 3 days. It tends to thicken upon cooling, so you may need to add a little hot water while reheating.
Bitterness in sambar can be caused by a few things: burning the fenugreek seeds during tempering, using too much fenugreek, or using old or poor-quality sambar powder. To fix it, you can add a little more jaggery or a squeeze of lemon juice to balance the flavors.
Yes, sambar is very versatile. You can use other vegetables like brinjal (eggplant), bottle gourd (lauki), radish, sweet potato, or yellow cucumber. Adjust cooking times based on how quickly the vegetables cook.
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