Sugar-Free Sambhar

Discover the perfect balance of hearty and healthy with this vibrant Sugar-Free Sambhar, a traditional South Indian lentil stew that's packed with wholesome goodness. Made with protein-rich toor dal and a medley of vegetables like drumsticks, carrots, pumpkin, and brinjal, this recipe is naturally free from any added sugar, allowing the tangy tamarind and fragrant spices to truly shine. The aromatic combination of curry leaves, asafoetida, and sambhar powder creates an irresistible flavor profile, while a simple tempering of mustard seeds, cumin, and dry red chilies elevates the dish to new heights. Ready in just 45 minutes, this nutritious and flavorful sambhar is perfect served with steamed rice, fluffy idlis, or crispy dosas for a comforting yet guilt-free meal.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 4 cups Water
• 2 pieces Drumsticks (cut into 2-inch pieces)
• 1 medium Carrot (diced)
• 1 cup Pumpkin (cubed)
• 1 small Brinjal/Eggplant (chopped)
• 1 large Tomato (chopped)
• 2 tablespoons Tamarind pulp
• 2 tablespoons Sambhar powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 10 pieces Curry leaves
• 0.25 teaspoon Asafoetida (hing)
• 2 pieces Dry red chilies
• 2 tablespoons Oil
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves (chopped)

Directions

Step 1

Rinse the toor dal under cold water until the water runs clear. Add the dal to a pressure cooker along with 2 cups of water and turmeric powder.

Step 2

Cook the dal in the pressure cooker on medium heat for about 3 to 4 whistles or until it is soft and mushy.

Step 3

In a separate large pot, add 2 cups of water, drumsticks, carrot, pumpkin, and brinjal. Boil the vegetables until they are tender.

Step 4

Add the chopped tomato, sambhar powder, tamarind pulp, and salt to the pot with boiled vegetables. Cook for an additional 5 minutes, allowing the flavors to meld.

Step 5

Once the pressure from the cooker has released naturally, open it and mash the dal with a spoon or a masher.

Step 6

Add the mashed dal to the pot of vegetables. Mix well and let it simmer for another 5 minutes. Add more water if the sambhar is too thick.

Step 7

In a small pan, heat oil over medium heat. Add mustard seeds and allow them to crackle.

Step 8

Add cumin seeds, asafoetida, dry red chilies, and curry leaves to the oil. Sauté briefly until the spices are aromatic.

Step 9

Pour this tempering over the sambhar and mix well.

Step 10

Garnish the sambhar with chopped fresh coriander leaves before serving.

Step 11

Serve hot with steamed rice or as an accompaniment to idli, dosa, or vada.

Nutrition Facts

Serving size	(2016.2g)

Amount per serving	% Daily Value*
Calories	1567.9

Total Fat 53.1g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 0g
Cholesterol 166mg	0%
Sodium 2643.9mg	0%
Total Carbohydrate 191.0g	0%
Dietary Fiber 44.4g	0%
Total Sugars 36.9g
Protein 97.4g	0%

Vitamin D 0IU	0%
Calcium 389.0mg	0%
Iron 17.0mg	0%
Potassium 5259.0mg	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: 29.3%

Protein: 23.9%

Carbs: 46.8%