South Indian

South Indian Sambar (Vegetable Lentil Stew)

30min Cook
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South Indian Sambar

bhookhapet-com
Enjoy this hearty South Indian Sambar, a nutritious and flavorful dish that complements rice and various South Indian staples!
prep time
15min
cooking time
30min
servings
4-6 People
total time
45min

Equipment

  • Blender

  • Pot for cooking sambar

  • Small pan for tempering

Ingredients

  • 𝗙𝗼𝗿 𝗦𝗮𝗺𝗯𝗮𝗿 𝗠𝗮𝘀𝗮𝗹𝗮:

  • 1 tablespoon coriander seeds

  • 1 teaspoon cumin seeds

  • 1/2 teaspoon fenugreek seeds

  • 1/2 teaspoon black peppercorns

  • 2 dried red chilies

  • 1 tablespoon chana dal (split chickpeas)

  • 1 tablespoon urad dal (split black gram)

  • 1/2 cup grated coconut (fresh or frozen)

  • 𝗙𝗼𝗿 𝗦𝗮𝗺𝗯𝗮𝗿:

  • 1 cup toor dal (split pigeon peas), cooked and mashed

  • Assorted vegetables (carrots, beans, eggplant, drumsticks, pumpkin), chopped (1 to 1.5 cups)

  • 1 small onion, chopped

  • 1 medium-sized tomato, chopped

  • 1 small lemon-sized tamarind, soaked in water

  • 1/2 teaspoon turmeric powder

  • 1 tablespoon sambar powder (store-bought or homemade)

  • Salt to taste

  • 𝗙𝗼𝗿 𝗧𝗲𝗺𝗽𝗲𝗿𝗶𝗻𝗴:

  • 2 tablespoons oil

  • 1 teaspoon mustard seeds

  • 1/2 teaspoon fenugreek seeds

  • A pinch of asafoetida (hing)

  • 2-3 dry red chilies

  • Curry leaves

Instructions

1

Prepare Sambar Masala:

Dry roast coriander seeds, cumin seeds, fenugreek seeds, black peppercorns, dried red chilies, chana dal, and urad dal until they turn golden brown. Let them cool. Blend the roasted spices with grated coconut into a fine paste. Set aside.
2

Prepare Tamarind Extract:

Extract tamarind juice by soaking the tamarind in warm water. Strain and set aside.
3

Cook Vegetables:

In a pot, cook chopped vegetables with turmeric powder and salt until they are tender.
4

Add Tamarind Extract:

Add the tamarind extract to the cooked vegetables and bring it to a boil.
5

Add Sambar Powder:

Stir in sambar powder and the prepared masala paste. Cook for 5-7 minutes until the raw smell disappears.
6

Add Cooked Dal:

Add the cooked and mashed toor dal to the pot. Mix well and simmer for another 5-7 minutes.
7

Prepare Tempering:

In a small pan, heat oil. Add mustard seeds, fenugreek seeds, asafoetida, dry red chilies, and curry leaves. Let them splutter.
8

Combine Tempering and Serve:

Pour the tempering over the sambar. Stir well and let it simmer for a couple of minutes. Serve hot with rice or idli/dosa.

Notes

Nutritional Information (Per Serving): Calories: ~150 kcal Protein: ~7g Carbohydrates: ~25g Dietary Fiber: ~7g Fat: ~5g Vitamin C: ~15% of the Recommended Daily Allowance (RDA) Iron: ~10% of the RDA
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