Tamarind-Spiced Arhar Dal Sambar
Best For
Special treat
Celebration
Serves 3-4
Time: 1 hour
Ingredients
Base
- 1/4 cup arhar daal, soaked
- 1 1/2 cups water
- Flavored Vegetables
- 1 teaspoon mustard seeds
- 20 curry leaves
- 1 cup chopped pumpkin
- 1/2 cup chopped carrot
- 1/2 cup chopped green beans or 1 drumstick, peeled and chopped
- 1/2 teaspoon turmeric powder
- 2 cups water
Tamarind pulp
- 2 tablespoons imli (tamarind), soaked
Sambar Masala
- 1 tablespoons arhar daal
- 2 teaspoons coriander seeds
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon black peppercorns
- 1/8 teaspoon fenugreek seeds
Other Ingredients
- 1 cup water
- 1/4 teaspoon asafoetida
- 1/8 teaspoon nutmeg powder
- 2 teaspoons rock salt
- 2 tablespoons chopped coriander
Preparation
- Soak 1/4 cup arhar daal for 6 hours.
- Soak 2 tbsps imli in 1/4 cup water for 1 hour.
Method
- Heat a pot and add the base ingredients. Partially cover, and allow to cook for 20 minutes on medium flame. Once done, set aside to cool.
- Meanwhile, heat another pot on medium flame. Add the mustard seeds and curry leaves. Dry roast for a minute.
- Add all the remaining flavored vegetable ingredients to the pot. Cover, and allow to cook for 15 minutes until soft.
- Strain the soaked tamarind through a sieve. Discard the roughage and set the pulp aside to be used later.
- Roast all the sambar masala ingredients in a heated tawa for 3 minutes, then blend. Transfer the cooked daal and its water into the same blender, and blend with the sambar masala.
- Add the blended sambar masala, tamarind pulp, 1 cup water, asafoetida, and nutmeg to the flavored vegetables, and stir. Cover and allow to cook for 5 minutes.
- Switch off the stove and add the rock salt. Stir, and top with coriander leaves. Serve with idli or rice.
Benefits
- Rich in Protein and Fiber: Arhar dal serves as an excellent source of plant-based protein, while the combination of vegetables and tamarind pulp adds dietary fiber, promoting digestive health.
- Abundant in Vitamins and Minerals: The variety of vegetables used in the sambar, such as pumpkin, carrots, and green beans, contribute essential vitamins (like vitamin A and vitamin C) and minerals (such as potassium and iron) to the dish.
- Anti-Inflammatory Properties: Mustard seeds and curry leaves not only enhance the flavor but also provide potential anti-inflammatory benefits, supporting overall health.
- Digestive Aid: Asafoetida (hing) aids digestion and helps prevent gas-related discomfort, making the sambar easier on the stomach.
- Balanced Flavor Profile: The sambar masala, with coriander seeds, cumin seeds, black peppercorns, and fenugreek seeds, adds a rich and aromatic flavor, elevating the taste of the dish.
Nutritive Value (Approximate values per serving):
- Calories: 150-180 kcal
- Protein: 7-9 grams
- Carbohydrates: 25-30 grams
- Dietary Fiber: 5-7 grams
- Fat: 2-4 grams
- Vitamins and Minerals: Significant amounts of vitamin A, vitamin C, potassium, iron, and other micronutrients.
Note: The actual nutritive value may vary based on specific ingredients used and portion sizes.
This Tamarind-Spiced Arhar Dal Sambar is a nutritious and flavorful dish that combines the goodness of lentils, vegetables, and spices. It provides a well-rounded source of essential nutrients and can be served with idli or rice, making it a versatile and wholesome addition to your meal.
January 29, 2024
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