Vegetable Sambar with Rice
Tangy toor dal sambar with everyday vegetables and rice—a comforting South Indian plant-based main.
Use whichever non-root seasonal vegetables are available. Tamarind, sambar powder, and a mustard-curry-leaf tempering make a modest pot of dal feel complete.
Nutrition
Per 1 bowl sambar with rice (half recipe)
- Calories
- 420 kcal
- Protein
- 16 g
- Carbs
- 76 g
- Fat
- 7 g
- Fiber
- 13 g
Dietary
plant based · soy free · nut free · gluten free
Protein sources
toor dal
Ingredients
- 13/4 cup Toor Dal, rinsed
- 23 cups Mixed Vegetables (drumstick, pumpkin, beans, brinjal, tomato, or okra)
- 31 cup Uncooked Rice (or 3 cups cooked)
- 41 tbsp Tamarind pulp
- 51.5 tbsp Sambar powder
- 61 tsp Mustard Seeds
- 78 Curry Leaves
- 81/2 tsp Turmeric
- 91 tbsp Oil
- 10Salt to taste
- 11Coriander leaves
Instructions
- 1
Cook rice and keep warm. Pressure-cook or boil toor dal with turmeric until soft; mash lightly.
- 2
Simmer vegetables in water with tomato and salt until nearly tender.
- 3
Add cooked dal, tamarind pulp, and sambar powder. Simmer 8–10 minutes until the vegetables are tender and the broth tastes rounded.
- 4
Heat oil, crackle mustard seeds, then add curry leaves. Pour this tempering over the sambar.
- 5
Finish with coriander and serve hot with rice.
Used in diet plans
This recipe can fill a meal slot in these day plans.
- South Indian Plan — Regional meals with better protein