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Introduction to Sambar

Sambar, a quintessential South Indian dish, embodies the region's rich flavors and vibrant heritage. It is a soul-warming concoction combining various vegetables, lentils, and aromatic spices. Sambar's distinctive taste and versatility make it a cherished staple, served alongside idli, dosa, and rice, or enjoyed as a standalone soup-like dish.

What is Sambar?

Sambar is a savory, tangy stew that boasts a harmonious blend of pigeon peas (toor dal) cooked with assorted vegetables like drumsticks, carrots, onions, tomatoes, and more. The flavorful base of tamarind, combined with freshly ground spices, gives Sambar its characteristic tang and depth of flavor.

Ingredients for Serving 4:

• 1 cup toor dal (pigeon peas), washed and soaked
• 1 small piece of tamarind (lemon-sized), soaked in water
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 carrot, diced
• 1 drumstick, cut into pieces
• 5-6 curry leaves
• 1 teaspoon mustard seeds
• 1 teaspoon fenugreek seeds
• 2 dried red chilies
• 1 tablespoon sambar powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon asafoetida (hing)
• 2 tablespoons vegetable oil
• Salt to taste
• Fresh coriander leaves for garnish

Method/Instructions:

Step 1: Prepare the Lentils and Tamarind Extract

1. Pressure cook the soaked toor dal with water until soft and mushy. Set aside.
2. Extract tamarind juice from the soaked tamarind and set it aside.

Step 2: Cook Vegetables and Lentils

1. In a large pot, heat oil and add mustard seeds. Allow them to splutter.
2. Add fenugreek seeds, dried red chilies, and curry leaves. Sauté for a minute.
3. Add chopped onions and sauté until they turn translucent.
4. Add diced carrots, drumstick pieces, and tomatoes. Cook for a few minutes until the vegetables soften.
5. Pour in the tamarind extract, followed by sambar powder, turmeric powder, and asafoetida.
6. Mix well and simmer for 10-15 minutes until the vegetables are cooked through.

Step 3: Blend Lentils and Final Assembly

1. Mash the cooked toor dal and add it to the vegetable mixture.
2. Stir well and let the Sambar simmer for an additional 5-7 minutes, allowing flavors to meld.
3. Adjust consistency by adding water if needed and adjust salt to taste.

Step 4: Serve and Garnish

1. Transfer the aromatic Sambar to a serving bowl.
2. Garnish with freshly chopped coriander leaves for a burst of freshness.

Nutrition Information (Per Serving):

• Calories: ~200 kcal
• Protein: ~10g
• Fat: ~5g
• Carbohydrates: ~30g

Fiber: ~8g