Sambar is a comforting and nutritious South Indian dish made with toor dal, assorted vegetables, tamarind, and a special spice mix called sambar powder. It’s simmered to perfection after a flavorful tempering of mustard seeds, cumin, garlic, and curry leaves. Whether served with hot steamed rice, idli, dosa, or vada, sambar is a staple in South Indian households and is loved for its tangy taste, rich aroma, and nourishing quality.
Ingredients
For Pressure Cooking
- Toor dal – ½ cup
- Turmeric – ¼ tsp
- Water – 1½ to 2 cups
Vegetables (any 3–4 of your choice)
- Drumstick, carrot, brinjal, Bottle gourd, pumpkin, okra,onion, green chillies and Tomato.
- Tamarind – small lemon-sized ball (soaked and juice extracted)
For Sambar
- Sambar powder – 1½ tbsp
- Salt – as needed
- Jaggery – ½ tsp (optional)
- Water – as required
Tempering (Popu)
- Oil – 1 tbsp
- Mustard seeds – ½ tsp
- Cumin seeds – ½ tsp
- Hing (asafoetida) – a pinch
- Garlic – 4 crushed
- Dry red chillies – 2
- Curry leaves – few
Preparation Steps
- Pressure cook toor dal with turmeric until soft. Mash it well and keep aside.
- In a large pan, heat oil and prepare tempering with:
- Mustard seeds, cumin seeds,crushed garlic, dry red chillies,curry leaves and hing.
- Add chopped onions and green chillies to the tempering and saute until soft.
- Add chopped vegetables and saute for 2–3 minutes.
- Pour a little water (enough to cover vegetables slightly) and cook them until half-tender.
- Now add tamarind extract and cook until vegetables are fully done.
- Add sambar powder, salt, jaggery (optional), and mashed dal.
- Add more water if needed to adjust consistency. Simmer for 5–7 minutes.
- Garnish with fresh coriander and serve hot with rice, idli, or dosa.
Health Benefits
- High in Protein:
Toor dal is an excellent source of plant-based protein, supporting muscle growth and repair—great for vegetarians. - Rich in Dietary Fiber:
The combination of dal and vegetables promotes better digestion, improves bowel movement, and keeps you fuller for longer. - Good for Gut Health:
Tamarind contains natural acids and antioxidants that help improve digestion and reduce bloating. Spices like hing and cumin also reduce gas and support gut function. - Vitamin-Rich:
Vegetables like drumstick, pumpkin, carrot, and tomato provide essential vitamins A, C, and K, which are important for immunity and skin health. - Balances Doshas in Ayurveda:
With ingredients like curry leaves, garlic, and tamarind, sambar is said to balance Vata and Kapha doshas and support overall energy. - Low in Fat and Heart-Healthy:
Sambar is cooked with very little oil and includes heart-friendly ingredients like garlic, curry leaves, and turmeric.