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Vegetable Sambar

Features:
  • Veg
Cuisine:
  • Medium

Ingredients

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Sambar is a delicious lentil-based vegetable stew or chowder that comes complete with a tamarind broth. It’s a popular dish in Indian and Sri Lankan cuisine and is a great option for vegetarians or vegans. Sambar also uses sambar powder which is typically a spice blend consisting of lentils, whole red chilies, fenugreek seeds, and curry leaves. This dish not only will leave you filled and satiated, but it will also waken your senses and energize your body.

Health Benefits

The primary ingredient in this dish, vegetable sambar, is of course the lentil. Lentils are one of the ultimate meat substitutes due to their protein content. They have the highest percentage of pound for pound protein from any plant. And protein is one of the most important elements for the human body. It helps treat muscle fatigue and is responsible for muscle tissue and cell repair. Eating high protein dishes also reduces your fat intake and ultimately improves heart health and lowers the risk of diabetes.

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How to make Vegetable Sambar

  1. Pressure cook drumsticksand toor dal with salt and turmeric powder.
  2. Soak tamarind in a cup of warm water for 15 minutes.
  3. Meanwhile, sautéradish, carrot, drumstick pieces and asafetida.
  4. Add tamarind water and tomato and let boil.
  5. Extract the remaining pulp from the soaked tamarind by mashing it with your fingers In another cup of water. Add the next batch of tamarind water to the boiling broth; discard tamarind refuse.
  6. Add sambar powder and let the mixture continue to boil until the raw smell of the spice mix fades.
  7. Add cooked dal to the boiling broth and simmer for a minute or two.
  8. Meanwhile, in a small pan over medium-high heat, splutter mustard seeds, red chillis, curry leaves. Pour the tempering over the simmering lentil mixture.
  9. Serving piping hot vegetable sambar with rice.

Trivia

Evidence for lentil domestication exists from as far back as 6,000 BCE.

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