Sambar Recipe

Sambar is a lentil-based vegetable stew from the South Indian Cuisine. It is made with pigeon pea lentil, tamarind broth, mixed vegetables and an aromatic and flavorful spice blend - Sambar powder. Sambar is often paired with breakfast dishes like Idli,  Dosa and Medu vada but it also tastes great with steamed rice. Sambar with its, spicy, tangy refreshing flavors is not only appetizing and a lip smacking meal in itself but is also loaded with numerous health benefits. 

Are Sambar and Rasam the Same ?

The answer is No. Though both Sambar and Rasam are spicy and sour in taste and are popular South Indian dishes, they are not the same. The main difference between the both is that Sambar has more amount of lentils going in making it thicker than rasam. Rasam on the other hand may or may not have lentils. It is far watery and thinner in consistency when compared to Sambar. Sambar is loaded with variety of vegetables unlike rasam. Rasam powder has more amount of black pepper and is used as a meal enhancer and appetizer, while Sambar is the main dish that is served with idli, dosa, or medu vada.

Health benefits of Sambar: Source

• A complete meal in itself: Loaded with vegetables like drumstick, pumpkin, carrots, okra and tomatoes, Sambar is a complete meal by itself.
• Good source of Protein and Fiber: Sambar is a storehouse of nutrients and a good source of protein and dietary fiber and thus helps in weight loss. 
• Controls Diabetes: Sambar helps to keep a check on your sugar levels due to its low glycemic index.
• Due to its high water content and presence of dietary fiber sambar acts as a natural laxative and thus prevents risk of constipation.

Related Event: 

Curries from the South was the theme for the 291 th week on Foodie Monday Blog Hop, a Facebook gourmet group where a bunch of food bloggers share their culinary delights every Monday depending upon a predetermined theme. Narmadha who blogs at Namscorner was our hostess for this week and she proposed that we share any curry from the South Indian Cuisine. This Sambar recipe is my hmble contribution towards the theme.Meanwhile do check out Narmadha's space for some authentic South Indian recipes and fabulous bakes. I have bookmarked her Manathakali Vathal Kuzhambu, a spicy tangy tamarind based curry to  try out next.

Dietary Tips:

• Vegetarian
• Healthy curry
• South Indian Stew
• Kid friendly
• Side dish

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves: 4

Ingredients for Sambar Masala:

• 1 tablespoon Chana dal / Bengal gram
• 2 tablespoon Dhaniya / Coriander Seeds
• 1 teaspoon Urad Dal / Black gram
• 1 teaspoon Jeera / Cumin seeds
• 3-4 sabut Lal Mirch / dry Red Chilies
• 1 teaspoon Kali Mirch / Black Peppercorn
• 1/4 teaspoon Methi Dana / Fenugreek seeds
• 1-2 sprig Kadhi patta / Curry leaves
• Pinch of Hing / Asafoetida

Ingredients for Sambar: 

• 3/4 cup Arahar Dal / Pigeon Pea
• 1/4 cup Mung Dal / Split Green gram
• 1 gooseberry size Imli / Tamarind
• 1 small piece of Gud / Jaggery (optional)
• 1/4 teaspoon Haldi /turmeric powder
• 2 cup chopped Vegetables ( I have used Drumstick, Carrot, Pumpkin, Onion and Tomato)
• Salt

Ingredients for Tempering:

• 2 teaspoon ghee / oil
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon cumin seeds
• 1 broken red chilly
• Pinch of Hing / Asafoetida
• 7-8  Curry Leaves

Method:

1. Rinse 3/4 cup toor dal and 1/4 cup moong dal and cook with 2 cups of water till mushy and soft. I cooked it for 2 whistles and then simmered for another 10 minutes. Once the pressure is released open the lid and mash the cooked dal with the back of the ladle.

2. While our dal is getting cooked, we will prepare the Sambar powder.Skip this step if using ready made Sambar powder. On a medium flame, dry roast all the ingredients listed under sambar masala one by one, starting with lentils , followed by the spices and lastly the curry leaves.  Allow the spices to cool down. Now transfer the roasted ingredients to a grinder jar and add asafoetida to it. Grind to make a powder. 

3. Next, prepare the vegetables. Rinse and chop the vegetables of your choice. I have used drumsticks, pumpkin, carrots, onion and tomato. Dice the onions, cut drumstick to 3 inch pieces, dice the pumpkin and carrots to 2 inch pieces. Finely chop the tomato. I have not used eggplant or okra. You may use if you wish to. 

4. To cook the veggies, take 4 cups of water in a sauce pan and add the veggies to it. Allow the veggies to cook until al dente ( cooked well but not mushy. They should retain their shape). Soak tamarind in hot water until the veggies cook. Add turmeric powder, salt, 1 tablespoon of the prepared sambar masala (from step 2) and jaggery (if using).

5. Now squeeze out the soaked tamarind and add the strained tamarind water to the sambar followed by the mashed dal from step 1. Give a good stir . Add around 1/2 cup of water if required to adjust the desired consistency of Sambar. Cook the sambar for another 2-3 minutes.

6. Lastly we will prepare the tempering. For that heat ghee or oil in a small pan. Add mustard seeds to it. Once the seeds splutter, add cumin seeds. Allow the seeds to crackle. Next add broken red chilies, curry leaves and asafoetida. Put off the flame and immediately pour this tempering over the sambar. Give a good stir and put off the flame. garnish the Sambar with finely chopped coriander and serve hot with idli sambar or steamed rice.

Recipe Notes:

• You can make the sambar with toor dal (pigeon pea) alone or add masoor dal (red lentils) or moong dal (split green gram) to it. I have used 1/4 moong dal to 3/4 cup toor dal which gives a creamy texture to the Sambar.
• You may add any vegetables of your choice like eggplant, okra, shallots, bottle gourd, radish or yellow cucumber. I have used drumstick, pumpkin, carrots, onion and tomatoes.
• I prefer making fresh Sambar masala in small batches and use it in the sambar. It makes the sambar more aromatic and flavorful. You may use store bought samabar powder if pressed for time.
• Do not over cook the vegetables. The vegetables to be added in the sambar should be tender but not mushy. They should retain their shape.
• For best taste temper the sambar with ghee. For a vegan version you may use sesame seeds oil or coconut oil for tempering.
• Adding jaggery is optional. But my family loves it that way and a bit of jaggery balances the tangy and spicy flavors of the sambar.

Would love to hear from you !

I hope you would love trying out this healthy and delicious Sambar recipe. If you do so, feel free to share your feedback with use in the form of likes and comments in the section below this post.

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See you soon with yet another healthy and delicious creation from my Kitchen. Until then stay safe and eat right !

 

Happy Cooking !

Happy Eating !

 

Regards

Poonam Bachhav

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