Heart-Healthy Sambhar
Transform your meal into a nutrient-packed delight with this Heart-Healthy Sambhar, a classic South Indian dish reinvented for balanced wellness. Featuring protein-rich toor dal (pigeon peas) and a colorful array of vegetables like carrots, drumsticks, potatoes, and eggplant, this sambhar is infused with aromatic spices such as mustard seeds, curry leaves, and fenugreek for an authentic burst of flavor. The recipe utilizes minimal oil and highlights the use of tamarind paste for a tangy twist, all tied together with the robust taste of sambhar powder. Quick to prepare, with just 20 minutes of prep time, this comforting dish pairs beautifully with steamed rice or quinoa for a heart-smart meal. Whether you're seeking a low-fat, high-fiber option or just crave the wholesome goodness of homemade South Indian cuisine, this sambhar is a perfect fit for your healthy lifestyle.
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Tamarind paste
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 2 pieces Dry red chilies
- 10 pieces Curry leaves
- 0.25 teaspoon Fenugreek seeds
- 1 medium Onion, sliced
- 2 cups Mixed vegetables (carrots, drumsticks, potatoes, eggplant), chopped
- 1.5 tablespoons Sambhar powder
- 1 tablespoon Vegetable oil
- 0.5 cup Fresh coriander leaves, chopped
Instructions
Rinse 1 cup of toor dal under running water several times until the water runs clear. Soak the dal for 15 minutes, then drain.
In a large pot, add the soaked dal, 4 cups of water, and 0.5 teaspoon of turmeric powder. Bring to a boil, then reduce the heat and let it simmer for about 25-30 minutes, or until the dal is soft and cooked through. You can use a pressure cooker to reduce cooking time.
While the dal is cooking, heat 1 tablespoon of vegetable oil in a pan over medium heat. Add 0.5 teaspoon of mustard seeds and let them crackle.
Add 0.5 teaspoon of cumin seeds, 2 dry red chilies, 10 curry leaves, and 0.25 teaspoon of fenugreek seeds to the pan. Sauté for a few seconds until fragrant.
Add 1 medium sliced onion and sauté until the onions are translucent.
Add 2 cups of chopped mixed vegetables (carrots, drumsticks, potatoes, eggplant). Sauté for about 5-7 minutes until the vegetables start to soften.
Mix in 1.5 tablespoons of Sambhar powder and 1 teaspoon of salt. Stir well to coat the vegetables with the spices.
Add 1 tablespoon of tamarind paste mixed with 1 cup of water to the pan. Allow it to cook for another 10 minutes until the vegetables are fully cooked and the raw taste of tamarind disappears.
Once the dal is cooked, lightly mash it with a spoon. Add the tamarind-vegetable mixture to the pot with the dal.
Let the sambhar simmer for an additional 10 minutes to allow the flavors to combine.
Garnish with 0.5 cup of chopped fresh coriander leaves before serving.
Serve hot with steamed rice or quinoa for a wholesome, heart-healthy meal.
Nutrition Facts
Calories |
1223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 27% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2597 mg | 113% | |
| Total Carbohydrate | 216.6 g | 79% | |
| Dietary Fiber | 55.2 g | 197% | |
| Total Sugars | 33.7 g | ||
| Protein | 57.9 g | 116% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 589 mg | 45% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 5400 mg | 115% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
