Meal Prep · South Indian
Sambar
A comforting and nutritious lentil and vegetable stew, bursting with South Indian flavors.
Ingredients
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Step-by-step- Pressure cook the soaked Toor Dal with 2 cups of water and 1/4 tsp turmeric powder for 3-4 whistles until soft and mushy. Mash it well and set aside.
- In a large pot or pan, heat 1 tablespoon of oil. Add the chopped onions and sauté until translucent. Add the chopped tomatoes and cook until soft.
- Add the mixed vegetables, remaining 1/4 tsp turmeric powder, and enough water (about 1.5-2 cups) to just cover the vegetables. Cook until the vegetables are tender.
- Once vegetables are cooked, add the Sambar powder, a pinch of asafoetida, tamarind extract, jaggery (if using), and salt to taste. Mix well and let it simmer for 5-7 minutes.
- Stir in the mashed Toor Dal into the vegetable mixture. Add more water if needed to adjust consistency; Sambar should be of pouring consistency. Bring it to a gentle boil and let it simmer for another 5-10 minutes, allowing the flavors to meld.
- For tempering: In a small pan, heat 2 tablespoons of oil. Add mustard seeds and let them splutter. Then add fenugreek seeds, dry red chilies, curry leaves, and a pinch of asafoetida. Sauté for a few seconds until aromatic.
- Pour the tempering over the simmering Sambar. Mix gently and garnish with fresh chopped coriander leaves.
- Serve hot with idli, dosa, rice, or vada.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 12 g |
| Carbohydrates | 40 g |
| Fat | 8 g |
| Fiber | 10 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover Sambar in an airtight container in the refrigerator. Ensure it cools completely before storing.
Freezer Up to 3 months
Freeze Sambar in individual portions in freezer-safe containers or bags. Thaw overnight in the refrigerator before reheating.
Reheat Stovetop/Microwave
Reheat on the stovetop over medium heat, stirring occasionally, adding a splash of water if it’s too thick. Alternatively, microwave in short bursts until heated through.
Chef’s Corner
- **Dal Consistency**: For a smoother Sambar, mash the cooked dal very well. For a slightly chunkier texture, leave some dal partially mashed.
- **Vegetable Variety**: Don’t limit yourself to the listed vegetables! Try adding bottle gourd, raw banana, or even a few florets of cauliflower for different textures and flavors.
- **Tamarind Balance**: The amount of tamarind can vary based on its sourness. Always taste and adjust. A pinch of jaggery helps balance the tanginess.
- **Sambar Powder**: Use a good quality, fresh Sambar powder for the best flavor. You can also make your own for an authentic touch.
