Soy-Free Sambhar

Discover the vibrant flavors of South India with this Soy-Free Sambhar, a wholesome and aromatic lentil stew bursting with bold spices and hearty vegetables. Perfect for those avoiding soy, this recipe layers earthy toor dal with the tangy richness of tamarind and the zesty warmth of sambhar powder. Fresh drumsticks, carrots, and tomatoes create a symphony of textures, while a tempering of mustard seeds, cumin, curry leaves, and asafoetida brings authentic depth to every spoonful. Ready in just an hour, this comforting dish pairs beautifully with steamed rice, fluffy idli, or crispy dosa, making it a versatile addition to your plant-based meal repertoire.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 1 teaspoon Turmeric powder
• 2 tablespoons Vegetable oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 teaspoon Fenugreek seeds
• 2 pieces Dried red chilies
• 0.5 teaspoon Asafoetida
• 10 leaves Curry leaves
• 1 medium Onion, chopped
• 1 medium Tomato, chopped
• 1 cup Drumsticks (vegetable), cut into pieces
• 1 medium Carrot, chopped
• 2 tablespoons Tamarind paste
• 2 tablespoons Sambhar powder
• 1.5 teaspoons Salt
• 5 cups Water
• 2 tablespoons Coriander leaves, chopped

Directions

Step 1

Rinse the toor dal thoroughly under cold water until the water runs clear.

Step 2

In a pressure cooker, combine the rinsed toor dal, turmeric powder, and 2 cups of water. Pressure cook for 3-4 whistles or until the dal is soft and mushy. If using a regular pot, cook the dal until completely soft, approximately 25-30 minutes.

Step 3

In a large pot, heat the vegetable oil over medium heat. Add mustard seeds and let them splutter.

Step 4

Add cumin seeds, fenugreek seeds, and dried red chilies to the hot oil. Sauté for a few seconds until aromatic.

Step 5

Add asafoetida and curry leaves, and stir briefly.

Step 6

Add the chopped onion and sauté until golden brown.

Step 7

Add tomatoes and cook until they become soft and mushy.

Step 8

Add drumsticks and carrots and sauté for about 5 minutes.

Step 9

Add the cooked toor dal along with its water to the pot. Stir well.

Step 10

Add remaining water, tamarind paste, sambhar powder, and salt. Mix everything well.

Step 11

Bring the mixture to a boil, then reduce heat and let it simmer for 15-20 minutes, allowing all the flavors to meld together.

Step 12

Once the vegetables are tender and the sambhar has thickened slightly, turn off the heat.

Step 13

Garnish with chopped coriander leaves before serving.

Step 14

Serve hot with rice, idli, or dosa.

Nutrition Facts

Serving size	(2030.2g)

Amount per serving	% Daily Value*
Calories	1338.4

Total Fat 34.7g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 3788.5mg	0%
Total Carbohydrate 202.2g	0%
Dietary Fiber 47.6g	0%
Total Sugars 35.4g
Protein 64.0g	0%

Vitamin D 0IU	0%
Calcium 446.1mg	0%
Iron 17.6mg	0%
Potassium 4605.0mg	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: 22.7%

Protein: 18.6%

Carbs: 58.7%