Sambar is a traditional South Indian lentil-based stew, known for its tangy, spicy, and flavorful taste. It’s made with toor dal (split pigeon peas) and a variety of vegetables like carrots, drumsticks, pumpkins, and okra, cooked with a blend of spices and tamarind. Sambar is a staple in South Indian cuisine, often served with rice, idli, dosa, or vada. The combination of lentils and vegetables makes it a nutritious dish, rich in proteins, fiber, and vitamins.

Ingredients:

• 1/2 cup toor dal (split pigeon peas)
• 1 small carrot, chopped
• 1 small potato, chopped
• 1 small eggplant, chopped
• 5-6 okra, chopped
• 1 medium tomato, chopped
• 1/2 tsp turmeric powder
• 1/4 cup tamarind pulp
• 1 tbsp sambar powder
• Salt to taste
• 2-3 cups water
• Fresh coriander leaves for garnish

For Tempering:

• 2 tbsp oil or ghee
• 1 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1/4 tsp asafoetida (hing)
• 1-2 dried red chilies
• 10-12 curry leaves
• 1 tsp fenugreek seeds (optional)

Instructions:

1. Cook the Dal:

   • Rinse the toor dal thoroughly under running water. In a pressure cooker or a large pot, add the rinsed dal, turmeric powder, and 2 cups of water. Cook until the dal is soft and mushy. If using a pressure cooker, it will take about 3-4 whistles.

2. Prepare the Vegetables:

   • In a separate pot, add the chopped vegetables (carrot, potato, eggplant, and okra) with 1 cup of water and a pinch of salt. Cook until the vegetables are tender but not mushy.

3. Mix Dal and Vegetables:

   • Once the dal is cooked, mash it lightly and add the cooked vegetables to the dal. Stir in the tamarind pulp, sambar powder, and salt. Adjust the consistency by adding more water if needed.

4. Simmer:

   • Bring the mixture to a boil and let it simmer on low heat for about 10-15 minutes, allowing the flavors to blend well.

5. Prepare the Tempering:

   • In a small pan, heat oil or ghee over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, asafoetida, dried red chilies, curry leaves, and fenugreek seeds (if using). Fry for a few seconds until the spices are aromatic.

6. Combine and Serve:

   • Pour the tempering over the sambar and mix well. Garnish with fresh coriander leaves. Serve hot with steamed rice, idli, dosa, or vada.

Nutritional Information (per serving, approx. 250g):

• Calories: ~180 kcal
• Proteins: ~7g
• Carbs: ~30g
• Fiber: ~8g

Nutritional Summary:

Sambar is a nutritious, well-balanced dish, rich in plant-based proteins from lentils, along with a variety of essential vitamins and minerals from the vegetables. It’s high in dietary fiber, which aids digestion, and has a moderate amount of carbohydrates for energy. Sambar is a healthy addition to any meal, providing a satisfying and flavorful experience