A Nutritious South Indian Stew Packed with Flavour and Health Benefits

Sambar is a traditional South Indian stew made with toor dal (split pigeon peas), tamarind, aromatic spices like sambar powder, and an assortment of fresh vegetables. Known for its tangy, spicy, and mildly sweet flavour profile, it is a staple dish in South Indian cuisine and a perfect pairing for rice, idli, dosa, or even enjoyed on its own as a hearty soup.

The preparation begins with cooking toor dal until creamy, then simmering it with tamarind powder, sambar powder, and red chilli powder for a balance of tanginess and warmth. Fresh vegetables like potatoes, green beans, okra, carrots, tomatoes, and optional vegetable drumsticks (a fibrous, nutrient-rich vegetable often found in Indian stores) are added to enhance texture, flavour, and nutrition. This rich combination results in a satisfying dish that is bursting with health benefits.

Health Benefits of Sambar

1. Rich Source of Protein
   Toor dal is an excellent plant-based source of protein, making sambar a nourishing option for vegetarians and vegans. Protein is essential for building muscles, repairing tissues, and maintaining overall body function.
2. Loaded with Nutrients from Vegetables

• Carrots provide beta-carotene, which is great for eye health and immunity.
• Green beans are rich in dietary fibre and Vitamin C, promoting good digestion and a strong immune system.
• Potatoes offer energy-providing carbohydrates along with potassium to support heart and muscle health.
• Tomatoes contain antioxidants like lycopene, which help combat free radicals and inflammation.
• Okra (ladies’ fingers) is high in fibre and Vitamin A, contributing to digestive health and improved skin health.

1. Improved Digestion
   The combination of fibre-rich vegetables and spices like tamarind makes sambar highly beneficial for digestion. Tamarind is known for its laxative properties and can help prevent constipation.
2. Low-Calorie, Nutrient-Dense Meal
   Sambar is light yet filling, making it ideal for weight management. The dal and vegetables provide nourishment without excessive calories, and the absence of heavy creams or fats makes it heart-healthy.
3. Rich in Antioxidants
   Spices such as those in sambar powder (coriander, cumin, turmeric, and fenugreek) add flavour and numerous health benefits. Turmeric, in particular, is a powerful antioxidant with anti-inflammatory properties that can boost immunity and reduce the risk of chronic diseases.
4. Supports Blood Sugar Control
   The combination of lentils and vegetables ensures a lower glycemic index, which helps regulate blood sugar levels. This makes sambar a great option for those managing diabetes.
5. Hydration and Detoxification
   With its water-content-rich base and tamarind, sambar contributes to hydration and helps flush toxins from the body.
6. Promotes Gut Health
   The high fibre content, alongside tamarind’s probiotic-friendly properties, supports a healthy gut microbiome, improving digestion and absorption of nutrients.

Versatile and Customizable

Sambar is not just delicious but highly versatile. You can customise the vegetables based on availability or dietary preference, ensuring you always get various nutrients. It is gluten-free, plant-based, and can be prepared oil-free for an even lighter version.

Sambar is more than just a culinary delight; it’s a powerhouse of nutrients that supports overall health. Whether you’re looking for a comforting meal or a health-conscious dish, sambar ticks all the boxes with its wholesome ingredients, bold flavours, and wide-ranging health benefits. Perfect for any time of the day, it is truly one of South India’s most beloved contributions to balanced eating and wellness.

Sambar – South Indian Stew

Catherine Barclay

Sambar is a flavourful South Indian stew made with toor dal (split pigeon peas), tamarind, and a blend of aromatic spices like sambar powder and red chili powder. It features a medley of vegetables such as potatoes, green beans, okra, carrots, tomatoes, and optional drumsticks, creating a hearty and tangy dish that's perfect with rice or as a side with idli and dosa.

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Course Main Course

Cuisine Indian

Servings 4 servings

Ingredients

  

1x2x3x

• ¾ cup toor dal
• 2 cups water
• 1 tbsp sambar powder
• ½ tsp red chilli powder
• 1 pototo cubed
• 5 green beans halved
• 1 large tomato diced
• 3 okra halved
• 1 med carrot diced
• 2-3 veggie drumsticks found at indian stores (optional)

Instructions

 

• Wash the dal in water until the water is clear.
• Add dal and the water to a pressure cooker, cook for 9 minutes. If you don't have a pressure cooker add both to a pot and boil until dal is soft.
• In a soup pot, dry fry the onions in a small amount of water until soft then add all other vegetables and saute for another 2 mins.
• Stir in the chilli powder along with 4 cups of water.
• Allow the water to boil before adding in all other ingredients. Cook for 5 minutes.
• Next remove around ½ the soup into a blender and blend until smooth, return mix to the pot and stir through.
• Serve with Idli or Dosa while hot.

Keyword plant-based, Sambar, southern indian cuisine, vegan, wfpb

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