
Mixed vegetable sambar
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
- Time
- 45 min (15 prep + 30 cook)
- Makes
- 4 servings
- Level
- Medium
- Gear
- Pressure cooker, Kadai
Per serving
1 large katori (250 ml)
- Calories
- 200kcal
- Protein
- 9g
- Carbs
- 31g
- Fibre
- 7g
- Fat
- 6g
- Sugar
- 6g
Pressure-cooked toor dal simmered with drumstick, pumpkin, brinjal and tomato in a tamarind and sambar-powder broth, finished with a mustard and curry leaf tadka. The vegetables make it high in fibre for very few calories, and the dal adds protein. Eat with rice, idli or dosa; it serves four.
- High fibre
- Budget
- Low calorie
- No added sugar
- Lunch
- Dinner
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Ingredients
Method
- 1
Pressure cook the dal with turmeric and 500 ml water on high to the first whistle, then on low for 10 minutes. Let the pressure drop and whisk smooth.
- 2
In a kadai, bring 500 ml water to a boil on high with the drumstick, pumpkin, brinjal, tomato, shallots and salt. Cover and simmer on medium 10 minutes until the drumstick is tender.
- 3
Add the tamarind pulp and sambar powder and simmer 5 minutes. Pour in the dal, stir, and simmer another 5 minutes on low; the sambar should coat a spoon but still pour.
- 4
Heat the oil in a small pan on medium. Add mustard and fenugreek; when the mustard pops, add red chillies, curry leaves and hing for 10 seconds. Pour over the sambar.
- 5
Rest 5 minutes with the lid on, then add coriander and serve.
Tips
- Add the tamarind only after the vegetables are soft; acid stops them cooking.
- A small piece of jaggery (1/2 tsp) balances the tamarind without making it sweet.
Swaps
- Use any vegetable you have: carrot, beans, bottle gourd or radish all work.
Storage
Keeps 3 days in the fridge or 1 month frozen. It thickens; add water when reheating.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More recipes
Everyday dal tadka
Pressure-cooker toor dal with a garlic and cumin tadka, 4 servings for under 50 rupees.
- 30 min
- Calories
- 225 kcal
- Protein
- 12 g protein
