Anti Inflammatory Vegan South Indian Sambar
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Learn more →Ingredients
4 servings
For the dal
- ¾ cup toor dal (split pigeon peas), rinsed
- 2 ½ cups water
- ¼ tsp ground turmeric
For the sambar
- 2 tbsp tamarind paste
- 1 ½ cups water
- 2 tbsp coconut oil or neutral oil
- 1 tsp black mustard seeds
- ½ tsp cumin seeds
- 2 dried red chiles
- 10 fresh curry leaves
- 1 medium yellow onion, finely diced
- 2 medium tomatoes, roughly chopped
- 1 medium drumstick (moringa pod), cut into 2-inch pieces (optional)
- 1 cup cubed eggplant (1-inch pieces)
- 1 cup cubed white pumpkin or zucchini (1-inch pieces)
- 2 tbsp sambar powder
- ½ tsp ground turmeric
- 1 tsp salt, plus more to taste
- ½ tsp jaggery sugar or coconut sugar
Ingredient noteThough large amounts of added sugar are typically avoided on an anti-inflammatory diet, the ~0.6 g of added sugar per serving here is likely fine for many people. If you prefer to always avoid coconut sugar, please tap it and change its rating to Red.
For serving
- 2 tbsp fresh cilantro, roughly chopped (optional)
Instructions
- 1
Combine the toor dal, 2 1/2 cups water, and 1/4 tsp turmeric in a pressure cooker. Cook on high pressure for 8 minutes, then allow the pressure to release naturally for 10 minutes before opening. (Alternatively, simmer in a covered medium saucepan over medium-low heat for 35–40 minutes, until the dal is completely soft and breaks apart when pressed between two fingers.) Whisk or mash the cooked dal until smooth and set aside.
- 2
Stir the tamarind paste into the 1 1/2 cups water until fully dissolved and set aside.
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