Nut-Free Sambhar
Discover the delightful flavors of Nut-Free Sambhar, a comforting South Indian lentil and vegetable stew that’s perfect for anyone seeking an allergy-friendly twist on a traditional favorite. Made with protein-rich toor dal (split pigeon peas), fresh veggies like carrots, potatoes, and green beans, and spiced with aromatic sambhar powder, turmeric, and tamarind pulp, this recipe delivers a hearty and tangy kick without the use of nuts. Quick to prepare in under an hour, the dish boasts a fragrant tempering of mustard seeds, cumin, curry leaves, and dried red chilies to elevate its flavor profile. Serve Nut-Free Sambhar steaming hot with rice, idli, or dosa for a wholesome and satisfying meal that’s vegan, gluten-free, and packed with authentic Indian spices. Perfect for family dinners or meal prepping, this recipe is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 5 cups Water
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Tamarind pulp
- 2 tablespoons Sambhar powder
- 1 teaspoon Salt
- 2 tablespoons Oil
- 1 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Hing (asafoetida)
- 2 Dry red chilies
- 10 Curry leaves
- 1 large Onion, chopped
- 2 medium Tomato, chopped
- 1 cup Carrot, diced
- 1 cup Potato, diced
- 1 cup Green beans, chopped
- 0.25 cup Coriander leaves, chopped
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear.
In a pressure cooker, add the rinsed toor dal, 3 cups of water, and turmeric powder. Close the lid and cook for 3-4 whistles or until the dal is soft and mushy. Let the pressure release naturally.
Soak tamarind pulp in 1 cup of warm water for 10 minutes. After soaking, squeeze and extract the pulp, straining out any solids.
In a large saucepan over medium heat, add oil. Once hot, add mustard seeds and allow them to crackle.
Add cumin seeds, hing, and dry red chilies, and sauté for a few seconds until aromatic.
Add the curry leaves and chopped onions, and sauté until the onions turn translucent.
Add the chopped tomatoes and cook until they become soft. Then, add the diced carrots, potatoes, and green beans.
Stir in the sambhar powder and salt, and mix well. Pour in the tamarind extract and 1 cup water.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the saucepan and cook for 10-15 minutes or until the vegetables are tender.
Stir in the cooked dal into the vegetable mixture. Adjust the consistency by adding more water if necessary. Simmer for another 5-7 minutes.
Taste and adjust seasoning if required. Garnish with chopped coriander leaves before serving.
Nutrition Facts
Calories |
1545 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.7 g | 50% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2609 mg | 113% | |
| Total Carbohydrate | 258.4 g | 94% | |
| Dietary Fiber | 68.0 g | 243% | |
| Total Sugars | 46.2 g | ||
| Protein | 65.0 g | 130% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 907 mg | 70% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 6683 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.
