Lentil Sambar

Dive into the comforting flavors of South India with this authentic Lentil Sambar recipe, a hearty and aromatic dish brimming with wholesome toor dal (pigeon peas), a medley of vibrant vegetables, and a tangy tamarind base. Infused with the warmth of sambar powder, the rich, earthy tempering of mustard seeds, curry leaves, and asafoetida adds a delightful depth to this quintessential dish. Perfectly spiced and optionally garnished with fresh coriander and grated coconut, this versatile sambar pairs beautifully with steamed rice, soft idlis, crispy dosas, or crunchy vadas. Quick to prepare in under an hour, this comforting, protein-packed recipe is a must-try for lovers of traditional Indian cuisine.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Tamarind pulp
• 2 cups Vegetables (carrot, drumstick, beans, etc.)
• 2 tablespoons Sambar powder
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 0.25 teaspoon Asafoetida (hing)
• 2 chilies Dry red chilies
• 0.25 teaspoon Fenugreek seeds
• 2 tablespoons Grated coconut (optional)
• 2 tablespoons Fresh coriander leaves
• 1 tablespoon Ghee or oil
• 1 to taste Salt
• 5 cups Water

Directions

Step 1

Wash the toor dal thoroughly and pressure cook it with 2 cups of water and turmeric powder for 3-4 whistles until it is soft and mushy. Set aside after mashing it lightly.

Step 2

Soak the tamarind in 1/4 cup warm water for 10 minutes. Extract the pulp and discard the residue.

Step 3

Chop all the vegetables into bite-sized pieces. Cook them in 1 cup of water until tender but not mushy. Add a pinch of salt while cooking.

Step 4

In a large pan, combine the cooked vegetables, tamarind pulp, and sambar powder. Add 2 cups of water and bring to a simmer. Allow it to cook for 5-7 minutes for the flavors to meld.

Step 5

Add the mashed toor dal to the simmering mixture. Stir well and adjust the consistency by adding more water if needed. Let it cook for 5 minutes. Add salt to taste.

Step 6

In a small pan, heat ghee or oil for the tempering. Add mustard seeds and let them splutter. Then add curry leaves, dry red chilies, fenugreek seeds, and asafoetida. Stir for a few seconds until fragrant.

Step 7

Pour the tempering over the simmering sambar and mix well.

Step 8

If using, add grated coconut and fresh coriander leaves for garnish. Stir and let the sambar rest for 5 minutes before serving.

Step 9

Serve hot with steamed rice, idli, dosa, or vada.

Nutrition Facts

Serving size	(1973.2g)

Amount per serving	% Daily Value*
Calories	1230.5

Total Fat 30.2g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 0g
Cholesterol 42mg	0%
Sodium 2922.2mg	0%
Total Carbohydrate 200.2g	0%
Dietary Fiber 54.5g	0%
Total Sugars 32.2g
Protein 57.9g	0%

Vitamin D 0IU	0%
Calcium 426.8mg	0%
Iron 13.7mg	0%
Potassium 4655.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.8%

Protein: 17.8%

Carbs: 61.4%