Loading...
A classic South Indian stew featuring tender pearl onions simmered in a tangy tamarind and lentil base. This aromatic and flavorful sambar is a perfect accompaniment for idli, dosa, or steamed rice.
Cook the Lentils (Dal)
Prepare the Sambar Base
Combine and Simmer
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A classic South Indian stew featuring tender pearl onions simmered in a tangy tamarind and lentil base. This aromatic and flavorful sambar is a perfect accompaniment for idli, dosa, or steamed rice.
This south_indian recipe takes 60 minutes to prepare and yields 4 servings. At 245.53 calories per serving with 9.13g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
Incorporate other vegetables like drumsticks, carrots, pumpkin, or brinjal along with the onions in Step 2 for a mixed vegetable sambar.
For a richer, creamier version, grind 2-3 tablespoons of fresh grated coconut with a little water into a fine paste and add it to the sambar during the last 5 minutes of simmering.
Create a freshly ground masala by roasting chana dal, coriander seeds, red chilies, and a little coconut, then grinding it to a paste. Add this paste instead of sambar powder for a more aromatic and traditional flavor.
Toor dal is an excellent source of plant-based protein and amino acids, which are essential for muscle repair, growth, and overall body function.
The combination of lentils and onions provides a significant amount of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
Ingredients like tamarind, hing (asafoetida), and curry leaves are traditionally known to stimulate digestion, prevent bloating, and improve gut function.
Spices like turmeric, along with antioxidants from onions (especially quercetin), help fight inflammation and support a healthy immune system.
One serving of Vengaya Sambar (approximately 1 cup or 310g) contains around 220-250 calories, depending on the amount of oil and jaggery used.
Yes, Vengaya Sambar is very healthy. It's rich in plant-based protein and fiber from the lentils, packed with vitamins and antioxidants from the onions and spices, and is great for digestion. It's a wholesome and balanced dish.
Absolutely. While pearl onions provide a unique sweetness and texture, you can substitute them with 1 large red onion, chopped into 1-inch cubes. The cooking time will be similar.
If your sambar is too tangy, you can balance it by adding a little more jaggery or a pinch of sugar. You can also dilute it with a small amount of water and let it simmer for a few more minutes.
Yes, you can. Cook the toor dal in a regular pot with a lid. It will take longer, about 45-60 minutes, for the dal to become completely soft. Make sure to add enough water and stir occasionally to prevent it from sticking.
Allow the sambar to cool completely, then store it in an airtight container in the refrigerator for up to 3 days. The flavors will actually intensify and taste even better the next day. Reheat thoroughly before serving.