Low Fat Sambhar
Warm your soul with this flavorful and healthy Low Fat Sambhar, a lighter twist on the traditional South Indian favorite. Made with protein-packed toor dal (pigeon peas), a medley of fresh vegetables including carrots, drumstick, and tomatoes, and the fragrant spices of sambhar powder, curry leaves, and asafoetida, this dish is a wholesome delight. Tamarind paste adds a tangy kick, while minimal oil ensures a guilt-free meal. Ready in just under 45 minutes, it's perfect as a comforting soup or paired with steamed rice for a satisfying meal. Ideal for those seeking nutritious, low-fat Indian recipes, this sambhar combines vibrant flavors with easy preparation, making it a must-try for healthy eating enthusiasts and lovers of South Indian cuisine.
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 4 cups Water
- 1 tablespoon Tamarind paste
- 2 tablespoons Sambhar powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 teaspoon Vegetable oil
- 0.25 teaspoon Asafoetida
- 0.5 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 2 whole Green chili
- 0.25 teaspoon Methi (fenugreek) seeds
- 1 large Carrot, diced
- 1 stick Drumstick (moringa pods), cut into pieces
- 1 large Tomato, chopped
- 1 medium Onion, sliced
- 2 tablespoons Cilantro, chopped
Instructions
Rinse the toor dal under running water until the water runs clear. Then, soak it in water for 15 minutes.
In a pressure cooker, add the soaked toor dal, 2 cups of water, turmeric powder, and a pinch of salt. Cook for about 3-4 whistles or until the dal is soft.
Allow the pressure to release naturally, then open the cooker and whisk the dal until smooth.
In a large pot, heat 1 teaspoon of vegetable oil over medium heat. Add mustard seeds and let them splutter.
Add asafoetida, methi seeds, green chilies, and curry leaves to the pot. Sauté for a minute until fragrant.
Add the sliced onions and sauté until they become translucent.
Add the diced carrot, drumstick pieces, and chopped tomato to the pot. Cook for 5-7 minutes until the vegetables soften.
Mix in the tamarind paste, sambhar powder, and remaining 2 cups of water. Stir thoroughly.
Add the cooked and whisked dal to the pot and mix well. Adjust consistency with additional water if needed.
Season the sambhar with salt and bring it to a gentle boil. Simmer for 10 minutes to blend the flavors.
Turn off the heat and garnish with chopped cilantro before serving.
Serve hot with steamed rice or as a soup.
Nutrition Facts
Calories |
1025 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2546 mg | 111% | |
| Total Carbohydrate | 185.0 g | 67% | |
| Dietary Fiber | 44.6 g | 159% | |
| Total Sugars | 25.3 g | ||
| Protein | 60.4 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 516 mg | 40% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 4408 mg | 94% | |
*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.
