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Sambar
सांबर
The lentil-and-vegetable stew that goes with almost anything South Indian.
This is Ayurvedic wellness guidance, not medical advice. Consult your doctor before making health changes.
40 minServes 4LunchSuits Pitta, KaphaChildren eat itVegan
You'll need
- ¾ cup toor dal, rinsed
- 1 drumstick, 1 small brinjal, 1 carrot, a handful of pumpkin, chopped
- 1 small onion, 1 tomato, chopped
- 1 tbsp tamarind, soaked in warm water
- 2 tbsp sambar powder, ¼ tsp turmeric
- For the tempering: 1 tbsp oil, 1 tsp mustard seeds, a pinch of hing, 1 sprig curry leaves, 2 dried red chillies
- Salt to taste, coriander to finish
Method
- Pressure cook the dal with turmeric and water until soft, then mash lightly.
- In a separate pot, cook the vegetables with the onion and tomato in a little water until just tender.
- Add the tamarind water, sambar powder and salt, simmer 10 minutes.
- Stir in the cooked dal, add water to the consistency you like, and simmer another 5 minutes.
- Temper the mustard seeds, hing, curry leaves and dried chillies in hot oil, then pour over the sambar.
- Finish with coriander.
Why this dish
A dal cooked thin and well-spiced like this is considered easy on digestion in Ayurveda: the hing and mustard seed tempering in particular are both traditionally used to settle a gassy stomach.
These are tags to help you find dishes that fit how you eat. They aren't a recommendation for your condition: that conversation belongs with your doctor.
Often chosen by people browsing
Digestive issuesBloating / gas
A daily staple in many households, particularly when a lighter lunch is wanted.