As a culinary enthusiast with a deep appreciation for authentic South Indian cuisine, I am thrilled to share a classic recipe that is a staple in every South Indian household – Sambar.
Imagine a dish that perfectly balances tangy tamarind, aromatic spices, and hearty lentils, creating a melody of flavors that dance on your palate. Sambar, a quintessential South Indian dish, is a flavorful lentil stew enriched with vegetables and infused with a special blend of spices. This dish is not just a testament to the rich culinary heritage of South India but also a versatile accompaniment to many South Indian delicacies like idlis, dosas, and rice.
Primary Ingredients:
- 1 cup toor dal (split pigeon peas)
- 3 cups water
- 2 tbsp tamarind paste
- 1 large tomato, chopped
- 1 cup mixed vegetables (carrots, drumsticks, okra)
- 1/2 tsp turmeric powder
- Salt to taste
- 2 tbsp sambar powder
- 1/2 tsp asafoetida (hing)
- 2 tbsp oil
- 1 tsp mustard seeds
- 1/2 tsp fenugreek seeds
- 2 dry red chilies
- A sprig of curry leaves
- Fresh coriander for garnish
Preparation Instructions:
- Rinse and cook the toor dal in 3 cups of water until mushy.
- Mash the dal and set aside.
- Soak tamarind in warm water, extract the juice, and set aside.
- In a pot, combine the tamarind juice, chopped tomato, mixed vegetables, turmeric, salt, and bring to a boil until the vegetables are tender.
- Add the cooked dal and sambar powder to the pot. Simmer for 10 minutes.
- In a separate pan, heat oil, add mustard seeds, fenugreek seeds, dry red chilies, asafoetida, and curry leaves. Let them splutter.
- Add this tempering to the sambar and mix well.
- Garnish with fresh coriander.
Nutrition Information:
Sambar is rich in protein and fiber due to the presence of lentils. The vegetables add essential vitamins and minerals. A single serving provides approximately 180 calories, 9 grams of protein, 3 grams of fiber, and essential nutrients like iron, magnesium, and potassium.
Conclusion:
This traditional South Indian Sambar is not just a dish; it’s an experience that brings a piece of South India to your dining table. Perfect for any meal, it offers a delightful taste and nutritional benefits, making it a must-try recipe for anyone exploring South Indian cuisine.
