Sambar (or sambhar) is a flavorful and nutritious South Indian stew, enjoyed throughout Asia. It is a lentil-based dish made with vegetables, tamarind, herbs, and spices, including a distinctive blend known as sambar powder.
Key ingredients
Lentils: Traditionally made with toor dal (split pigeon peas), but also commonly uses red lentils or a mix of both.
Vegetables: Includes a variety of seasonal vegetables such as drumsticks, tomatoes, eggplant, pumpkin, okra, carrots, and bottle gourd,
Tamarind: Provides the characteristic tangy flavor.
Sambar powder: A unique blend of spices that provides the dish’s distinctive aroma and taste. Common spices include coriander, cumin, fenugreek, mustard seeds, dried red chilies, and asafoetida.
Tempering: A final touch of fried spices and herbs, usually including mustard seeds, curry leaves, and dried red chilies.
Nutritional benefits
Sambar is a healthy and balanced dish, packed with plant-based protein from lentils, fiber from vegetables, and antioxidants from the spices. It is a low-fat, low-calorie dish that promotes digestive health, boosts immunity, and can be beneficial for weight management and heart health.
