South Indian Sambar Lentil Stew

Name: South Indian Sambar Lentil Stew
Prep time: 25 min
Cook time: 45 min
Total time: 1 h 10 min
Yield: 4 servings
Ingredients: 200 g Toor dal (split pigeon peas); 30 g Tamarind paste (or block); 2 tbsp Sambar powder; 1 pc Drumstick (moringa) vegetable, chopped; 1 pc Eggplant, cubed; 150 g Pumpkin, cubed; 1 pc Onion, chopped; 1 pc Tomato, chopped; 2 tbsp Vegetable oil; 1 tsp Mustard seeds; 0.5 tsp Fenugreek seeds; 0.25 tsp Asafoetida (hing); 2 pc Dry red chilies; 1 sprig Curry leaves; 0.5 tsp Turmeric powder; 1.5 tsp Salt, to taste; 0.25 cup Fresh coriander, chopped (for garnish); 700 ml Water

Difficulty

easy

Time

1h 10m

Price Category

cheap

Calories

Low

Sambar is a delicious and nutritious South Indian lentil stew, made special by tamarind, vegetables, and a unique spice blend known as sambar powder. This rich and aromatic dish is a perfect accompaniment to rice, idli, or dosa, but it also stands alone as a satisfying meal. Prepare this classic dish and bring the authentic flavors of India into your home!

Steps

Prepare Lentils

Wash the toor dal thoroughly, then soak it for 20 minutes. After soaking, cook it in a pot with 600 ml of water and half a teaspoon of turmeric until soft, about 20-25 minutes over medium heat. Add more water if it thickens too much. Soak the tamarind block in half a cup of hot water for 10 minutes, then extract the pulp and strain the liquid.

Cook Vegetables

In another pot, bring water to a boil and cook the chopped drumstick vegetable, eggplant, and pumpkin for about 10-12 minutes until semi-tender. Add the chopped onion and tomato, then cook for another 5 minutes.

Assemble Sambar

Add the cooked dal, tamarind extract, sambar powder, and salt to the cooked vegetables. Mix thoroughly and let the mixture simmer on low heat for 10-15 minutes for the flavors to meld. Add a little more water if it becomes too thick.

Temper and Serve

In a small pan, heat 2 tablespoons of oil. Add mustard seeds, fenugreek seeds, dry red chilies, and curry leaves. When the mustard seeds begin to splutter, add the asafoetida and immediately pour this tempering over the sambar. Stir in the chopped fresh coriander and serve hot with rice, idli, or dosa.

	Per 100g	Per Serving 300g
Calories	95 kcal	285 kcal
Protein	5 g	15 g
Fat	3 g	9 g
Carbohydrate	12 g	36 g
Fiber	4 g	12 g
Sugar	2 g	6 g

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South Indian Sambar Lentil Stew

Difficulty

Time

Price Category

Calories

ingredients

Steps

Prepare Lentils

Cook Vegetables

Assemble Sambar

Temper and Serve

Extra Tips

► Sambar tastes even better the next day as the flavors meld, so consider making a larger batch.

► If you don't have drumstick vegetables, you can use other firm vegetables like carrots or potatoes.

► Instead of tamarind paste, you can use 1-2 tablespoons of lemon juice for a tangier flavor.

Nutrition