High Protein Sambhar
Elevate your traditional sambhar game with this protein-packed twist—High Protein Sambhar! This wholesome South Indian dish combines protein-rich toor dal (pigeon peas) and masoor dal (red lentils) with a medley of nutrient-dense vegetables like carrots, drumsticks, brinjal, and potatoes. Infused with aromatic spices such as curry leaves, asafoetida, and sambhar powder, this hearty recipe delivers robust flavors and a delightful tang from tamarind pulp. Perfect as a main course, it pairs beautifully with steamed rice, soft idlis, or dosa, making it a satisfying and nutritious meal for the entire family. Ready in just over an hour and serving up to six portions, this high-protein sambhar is ideal for busy weeknights or festive gatherings.
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 0.5 cup Masoor dal (red lentils)
- 2 cups Mixed vegetables (carrot, drumstick, brinjal, potatoes)
- 1 medium Onion
- 2 medium Tomato
- 1 lemon-sized ball Tamarind
- 2 tablespoons Sambhar powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 2 teaspoons Salt
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida
- 10 leaves Curry leaves
- 2 tablespoons Oil
- 1 bunch Cilantro
- 4 cups Water
Instructions
Rinse 1 cup of toor dal and 0.5 cup of masoor dal under running water until the water runs clear. Soak for 15 minutes.
In a pressure cooker, add the soaked dal, turmeric powder, and 3 cups of water. Cook for 4 whistles or until the dal is fully cooked and soft.
Soak the tamarind in half a cup of warm water for about 10 minutes. Squeeze out the pulp and set aside.
Chop the mixed vegetables into bite-sized pieces. Dice the onion and tomatoes.
In a large pot or kadai, heat 2 tablespoons of oil over medium heat. Add mustard seeds, cumin seeds, and let them splutter.
Add asafoetida and curry leaves followed by the diced onions. Saute the onions until they turn translucent.
Add the chopped tomatoes, red chili powder, and sambhar powder. Cook until the tomatoes turn mushy.
Add the mixed vegetables to the pot, stir well, and cook for about 5 minutes.
Pour in the cooked lentils along with salt and tamarind pulp. Mix everything well.
Adjust the consistency by adding some water if needed. Simmer the sambhar for about 15 minutes to allow the flavors to meld.
Garnish with chopped cilantro and serve hot with rice or idli.
Nutrition Facts
Calories |
1964 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.0 g | 49% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7358 mg | 320% | |
| Total Carbohydrate | 357.6 g | 130% | |
| Dietary Fiber | 70.7 g | 252% | |
| Total Sugars | 113.8 g | ||
| Protein | 73.4 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 640 mg | 49% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 6698 mg | 142% | |
*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.
