Low Sodium Sambhar
Discover the vibrant flavors of South India with this Low Sodium Sambhar recipe, a healthy twist on the classic dish. Packed with protein-rich toor dal (pigeon peas), a medley of fresh vegetables like carrots, drumsticks, eggplant, and potatoes, and the tanginess of tamarind, this dish is bursting with depth and texture. Infused with aromatic spices such as mustard seeds, cumin, curry leaves, and sambhar powder, this low salt version doesn’t skimp on flavor, making it perfect for those looking to reduce sodium without compromising taste. Ready in under an hour, this wholesome, heart-healthy sambhar pairs beautifully with steamed rice, idli, or dosa, making it an ideal choice for a nourishing family meal.
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 3 cups Water
- 2 tablespoons Tamarind pulp
- 0.5 teaspoon Turmeric powder
- 2 cups Mixed vegetables (carrot, drumstick, potato, eggplant), chopped
- 1 medium Onion, chopped
- 1 medium Tomato, chopped
- 2 tablespoons Sambhar powder
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 2 Dried red chilies
- 10 leaves Curry leaves
- 0.5 teaspoon Asafoetida
- 2 tablespoons Coriander leaves, chopped
- 2 tablespoons Oil
- 0.5 teaspoon Salt substitute (optional)
Instructions
Rinse the toor dal under running water until the water runs clear. Soak them for 15 minutes.
In a pressure cooker, add the soaked toor dal, 3 cups of water, and turmeric powder. Cook for 3-4 whistles or until the dal becomes soft and mushy.
In a separate bowl, soak the tamarind pulp in a small amount of warm water and set aside.
In a large pan, heat the oil over medium heat. Add mustard seeds and cumin seeds. Once they start to sputter, add dried red chilies and curry leaves.
Add asafoetida and chopped onions. Sauté until the onions turn translucent.
Add the chopped tomatoes and mixed vegetables. Stir and cook for about 5 minutes until the tomatoes become soft.
Stir in the sambhar powder and mix well with the vegetables. Cook for another 2 minutes.
Add the tamarind water (discarding the pulp), cooked dal, and 2 cups of water. Mix everything thoroughly.
Simmer the sambhar for 15-20 minutes, allowing the flavors to meld together.
Stir occasionally and adjust the thickness of the sambhar by adding more water if necessary.
Add salt substitute if using, to taste.
Garnish with chopped coriander leaves before serving.
Serve hot with steamed rice, idli, dosa, or any other accompaniment of your choice.
Nutrition Facts
Calories |
1453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.9 g | 47% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238 mg | 10% | |
| Total Carbohydrate | 238.0 g | 87% | |
| Dietary Fiber | 58.7 g | 210% | |
| Total Sugars | 35.0 g | ||
| Protein | 60.5 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 471 mg | 36% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 7212 mg | 153% | |
*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.
