Photo: Sambar (Spicy lentils) by rovingI, CC BY 2.0.
Vegetable Sambar
A tangy South Indian lentil stew with toor dal, drumstick, pumpkin, tomato, and tamarind.
Ingredients
- 180 g toor dal (split pigeon peas)
- 150 g drumstick pods, cut into pieces
- 200 g pumpkin, cubed
- 2 medium tomatoes, chopped
- 8 whole small onion or shallots
- 1 tbsp tamarind pulp
- 2 tbsp sambar powder
- 1 tsp mustard seeds
- 1 whole dried red chilli
- 10 leaves curry leaves
- 2 tsp neutral oil
- 900 ml water
- salt to taste
Nutrition
Micronutrients per serving
Approximate food-composition estimates. Percent Daily Values use standard adult references, not individualized targets. Values vary with ingredients and preparation; this information is not medical advice.
- Calcium
- 82 mg (6% DV)
- Iron
- 3.2 mg (18% DV)
- Magnesium
- 78 mg (19% DV)
- Potassium
- 710 mg (15% DV)
- Vitamin C
- 24 mg (27% DV)
- Vitamin D
- 0 mcg (0% DV)
- Folate
- 155 mcg (39% DV)
Source and estimate basis: Approximate per-serving estimates from generic pulse and vegetable composition; sambar powder, dal variety, and salt use vary.
Method
- 1
Rinse the toor dal. Pressure-cook or simmer it with 500 ml water until very soft, then mash until creamy.
- 2
In a pot, simmer the drumstick, pumpkin, tomatoes, shallots, sambar powder, tamarind, salt, and remaining water until the vegetables are tender.
- 3
Stir the mashed dal into the vegetables. Add water to reach a stew-like consistency and simmer gently for 8 minutes.
- 4
Heat oil in a small pan. Add mustard seeds, dried chilli, and curry leaves; when fragrant, pour the tempering over the sambar and serve.