Idli Sambar
Sambar is a South Indian lentil stew that combines tangy tamarind, vegetables, and a specific spice blend known as sambar podi (powder).
It’s earthy, lightly spiced, and surprisingly rich for something so healthy. Traditionally served with idli (steamed rice cakes), it’s perhaps the most common accompaniment to many south Indian dishes (although this can be debated).
South Indian food has a special place in my heart. Idli and sambar easily rank among my top three meals. The beauty of sambar is its versatility: you can make it with almost any vegetables you have at home (pumpkin, eggplant, okra, beans are some varieties you might see, for example).
Ingredients
2 cups toor dal (split pigeon peas)
2 aubergines (cut into 1-inch cubes)
1 carrot (diced)
1 onion (diced)
1 packet green beans (halved)
4 tbsp sambar powder (store-bought or homemade)
Small chunk tamarind, soaked in hot water (or tamarind paste)
1 tsp oil (optional)
Salt to taste
1 packet store-bought idli batter (optional, feel free to pair it with rice)
½ tsp baking powder (for fluffier idli, optional)
Note on Sambar Powder
I’ve used a store-bought mix here for convenience, which you should be able to find at most Indian grocery stores.
You can also make your own at home using mustard seeds, turmeric, red chili powder, asafoetida, and toor dal. There are many good recipes online if you’d like to try making a fresh blend.
Instructions
Cook the toor dal in a pressure cooker for around 15 minutes until soft.
Dice all vegetables (aubergine, carrot, onion, green beans). Sauté them in a pan using a little oil or just water until tender.
Stir in the sambar powder and cook for another 5–10 minutes.
Combine the cooked dal with the vegetables. Add water if needed to reach your desired consistency. Simmer on low heat for 10–15 minutes to allow flavours to blend.
Soak tamarind in hot water for 15 minutes, then strain and add the tamarind water to the sambar. Adjust salt to taste.
To make idlis (optional), thin the store-bought batter with a little water (no more than ½ cup), stir in baking powder, rest for 5–10 minutes, then steam for about 10 minutes until fluffy.
Serve the sambar hot with idlis, rice, dosa, etc.
Nutritional Information
Per serving (based on 5 total servings, sambar only):
Calories: 360
Protein: 21 g
Carbs: 64 g
Fat: 3.5 g
#Vegan #HighProtein #LowFat #HighFiber
#SouthIndian #HealthyDinner #NoOilOption
