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Authentic South Indian Sambar (Lentil and Vegetable Stew) – vegetarian recipe
Stav Kogan

Authentic South Indian Sambar (Lentil and Vegetable Stew)

A hearty lentil and vegetable stew from South India, featuring a symphony of tangy, spicy, and savory flavors. This versatile recipe guides you through creating an authentic Sambar, perfect with steamed rice, idli, or dosa.
Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Total Time 5 hours 45 minutes
Servings: 6 -7 serving
Calories: 270

Ingredients
  

  • For the Dal:
  • ⅔ cup (135 g / 4.8 oz) split toovar dal or yellow split peas
  • 6½ cups / 1.5 liters water (use 5½ cups / 1.3 liters for a pressure cooker)
  • ½ teaspoon (2 ml / 0.1 fl oz) turmeric
  • 1 tablespoon (15 ml / 0.5 fl oz) butter or ghee
  • For the Tamarind & Coconut Purée:
  • 1½-inch / 4 cm ball of dried tamarind pulp
  • 1 cup (240 ml) boiling water for tamarind
  • ½ cup (45 g / 1.59 oz) fresh or dried shredded coconut
  • 2 tablespoons (30 ml / 1 fl oz) raw sugar or jaggery
  • ¼–½ teaspoon / 1–2 ml (0.1 fl oz) cayenne pepper, to taste
  • ⅔ cup (160 ml / 5.4 fl oz) water for coconut purée
  • For the Vegetables & Tadka (Tempering):
  • 4 tablespoons (60 ml / 2 fl oz) ghee or vegetable oil
  • ½ tablespoon (7 ml / 0.2 fl oz) black mustard seeds
  • 1–2 teaspoons (5–10 ml / 0.3 fl oz) minced seeded hot green chilies
  • ¼ teaspoon (1 ml / 0 fl oz) fenugreek seeds
  • ¼ teaspoon (1 ml / 0 fl oz) yellow asafetida powder (hing)
  • 12–15 fresh curry leaves
  • 1 cup (240 ml) green beans, cut into 1-inch pieces
  • 1 cup (240 ml) carrots, cut into ¼-inch slices
  • 1 small eggplant, cut into ¾-inch cubes
  • 2 medium firm ripe tomatoes, quartered
  • ½ tablespoon (7 ml / 0.2 fl oz) sambar masala
  • 2 teaspoons (10 ml / 0.3 fl oz) salt
  • 2–3 tablespoons (30–45 ml / 1.5 fl oz) minced fresh coriander or parsley, for garnish
  • Note: This amount is for Cobra brand asafetida. If using another brand, reduce the amount by three-fourths.
  • for Perfect Sambar
  • Experiment with vegetables like drumsticks, pumpkin, radish, broad beans, or winter squash for different flavors and textures.
  • Control the spice level by adjusting the amount of green chilies and cayenne pepper to suit your personal preference.
  • For the most authentic taste, don't skip the tamarind for tang, jaggery for a hint of sweetness, and asafetida for its unique savory depth.
  • The quality of your sambar masala is key. Use a fresh, aromatic store-bought blend or try making your own for the best flavor.

Method
 

  1. Rinse the toovar dal until the water runs clear.
  2. Place it in a bowl, cover with hot water, and let it soak for 3–5 hours.
  3. Drain well.
  4. To cook the dal, combine the soaked dal, 6½ cups / 1. 5 liters of water, turmeric, and 1 tablespoon (15 ml / 0.5 fl oz) of butter or ghee in a large saucepan.
  5. Bring to a boil, then reduce the heat, cover, and simmer for about 1½ hours until the dal is very soft. Alternatively, use a pressure cooker with 5½ cups / 1. 3 liters of water and cook for 20–25 minutes.
  6. While the dal cooks, prepare the flavor base. Soak the tamarind pulp in 1 cup / 240 ml of boiling water for 20 minutes.
  7. Squeeze the pulp with your fingers to release the flavor, then strain it through a sieve to get a smooth tamarind juice.
  8. Discard the seeds and fibers.
  9. In a blender, combine the shredded coconut, sugar or jaggery, cayenne pepper, and ⅔ cup / 160 ml (5.4 fl oz) of water.
  10. Blend at high speed until you have a smooth purée.
  11. Heat 4 tablespoons (60 ml / 2 fl oz) of ghee or oil in a separate large saucepan over medium-high heat.
  12. Add the black mustard seeds.
  13. When they begin to pop, add the green chilies and fenugreek seeds and fry for a few seconds until the fenugreek darkens slightly.
  14. Stir in the asafetida and curry leaves, followed immediately by the green beans, carrots, eggplant, tomatoes, and sambar masala.
  15. Sauté the vegetables for about 10 minutes.
  16. Pour the prepared tamarind juice and coconut purée over the vegetables. Partially cover the pan and cook for 10–15 minutes, or until the vegetables are tender.
  17. Once the dal is cooked, whisk it lightly to break it down.
  18. Pour the cooked dal and salt into the saucepan with the vegetables.
  19. Stir well and simmer for 5 more minutes to allow the flavors to meld.
  20. Garnish with fresh coriander or parsley and serve hot.
  21. Using a pressure cooker to cook the dal can reduce the cooking time by more than half, making this dish much quicker to prepare.

Nutrition

Calories: 270kcalCarbohydrates: 28gProtein: 6gFat: 15g

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