Soy-Free Sambhar
Discover the vibrant flavors of South India with our Soy-Free Sambhar—a hearty, aromatic lentil stew brimming with wholesome vegetables like drumsticks and carrots, tangy tamarind, and a medley of warming spices. Perfect for those avoiding soy-based ingredients, this vegan-friendly recipe keeps the traditional essence of sambhar intact while offering a delightful twist. With the rich blend of fenugreek, cumin, curry leaves, and sambhar powder, every spoonful promises a burst of flavor. This one-pot dish is easy to prepare, simmered to perfection, and garnished with fresh coriander for a refreshing finish. Serve it hot with steamed rice, fluffy idlis, or crispy dosas, and enjoy a comforting, soy-free Indian classic that's packed with nutrition and taste.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 1 teaspoon Turmeric powder
- 2 tablespoons Vegetable oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 teaspoon Fenugreek seeds
- 2 pieces Dried red chilies
- 0.5 teaspoon Asafoetida
- 10 leaves Curry leaves
- 1 medium Onion, chopped
- 1 medium Tomato, chopped
- 1 cup Drumsticks (vegetable), cut into pieces
- 1 medium Carrot, chopped
- 2 tablespoons Tamarind paste
- 2 tablespoons Sambhar powder
- 1.5 teaspoons Salt
- 5 cups Water
- 2 tablespoons Coriander leaves, chopped
Instructions
Rinse the toor dal thoroughly under cold water until the water runs clear.
In a pressure cooker, combine the rinsed toor dal, turmeric powder, and 2 cups of water. Pressure cook for 3-4 whistles or until the dal is soft and mushy. If using a regular pot, cook the dal until completely soft, approximately 25-30 minutes.
In a large pot, heat the vegetable oil over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, fenugreek seeds, and dried red chilies to the hot oil. Sauté for a few seconds until aromatic.
Add asafoetida and curry leaves, and stir briefly.
Add the chopped onion and sauté until golden brown.
Add tomatoes and cook until they become soft and mushy.
Add drumsticks and carrots and sauté for about 5 minutes.
Add the cooked toor dal along with its water to the pot. Stir well.
Add remaining water, tamarind paste, sambhar powder, and salt. Mix everything well.
Bring the mixture to a boil, then reduce heat and let it simmer for 15-20 minutes, allowing all the flavors to meld together.
Once the vegetables are tender and the sambhar has thickened slightly, turn off the heat.
Garnish with chopped coriander leaves before serving.
Serve hot with rice, idli, or dosa.
Nutrition Facts
Calories |
1338 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3788 mg | 165% | |
| Total Carbohydrate | 202.2 g | 74% | |
| Dietary Fiber | 47.6 g | 170% | |
| Total Sugars | 35.4 g | ||
| Protein | 64.0 g | 128% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 446 mg | 34% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 4605 mg | 98% | |
*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.
