Superfood Sambar Recipe | Healthy Vegetarian Fusion Dish

Introduction

Sambar, a staple in South Indian households, is a hearty lentil-based stew traditionally made with toor dal and a medley of vegetables. In this innovative twist, we introduce Superfood Sambar, incorporating quinoa and kale to elevate its nutritional profile while retaining its authentic flavors. This fusion not only caters to health enthusiasts but also brings a global appeal to a beloved classic.​

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Ingredients

For the Sambar Base:

• 1/2 cup toor dal (split pigeon peas)

• 1/4 cup quinoa

• 1 cup chopped kale (or spinach)

• 1 medium carrot, diced

• 1 small eggplant, chopped

• 1 drumstick (moringa), cut into 2-inch pieces (optional)

• 1 medium tomato, chopped

• 1/2 teaspoon turmeric powder

• Salt to taste

• 4 cups water​Wikipedia

For the Tamarind Extract:

• 1 tablespoon tamarind paste

• 1/2 cup warm water​

For the Tempering:

• 1 tablespoon coconut oil

• 1 teaspoon mustard seeds

• 1/2 teaspoon cumin seeds

• 2 dried red chilies

• A pinch of asafoetida (hing)

• A few curry leaves​EatingWell+3Reddit+3Wikipedia+3Wikipedia+1Wikipedia+1

For Garnish:

• Fresh coriander leaves, chopped​

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Instructions

1. Prepare the Tamarind Extract:

   • Soak tamarind paste in warm water for 10 minutes.

   • Strain and set aside.​

2. Cook the Lentils and Quinoa:

   • Rinse toor dal and quinoa thoroughly.

   • In a pressure cooker, add toor dal, quinoa, turmeric, and 3 cups of water.

   • Cook for 3-4 whistles until soft.

   • Mash the mixture and set aside.​Simply Recipes

3. Prepare the Vegetables:

   • In a large pot, add chopped carrots, eggplant, drumstick, and tomatoes.

   • Add 1 cup of water and cook until vegetables are tender.

   • Add chopped kale and cook for another 5 minutes.​

4. Combine and Simmer:

   • Add the mashed dal-quinoa mixture to the vegetables.

   • Pour in the tamarind extract and mix well.

   • Add salt to taste.

   • Simmer the sambar for 10-15 minutes on low heat.​

5. Prepare the Tempering:

   • In a small pan, heat coconut oil.

   • Add mustard seeds and let them splutter.

   • Add cumin seeds, dried red chilies, asafoetida, and curry leaves.

   • Sauté for a minute and pour the tempering over the sambar.​Wikipedia+17Swasthi's Recipes+17EatingWell+17Food & Wine+1Simply Recipes+1

6. Garnish and Serve:

   • Garnish with fresh coriander leaves.

   • Serve hot with steamed rice or idli.​The Guardian+1Wikipedia+1

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Nutritional Benefits

• Quinoa: A complete protein, rich in fiber and essential amino acids.

• Kale: Packed with vitamins A, C, and K, and antioxidants.

• Toor Dal: High in protein and dietary fiber, promoting digestive health.

• Vegetables: Provide essential vitamins, minerals, and fiber.​

Discover the Superfood Sambar—a nutritious, vegetarian delight blending traditional South Indian flavors with global superfoods.