Heart-Healthy Sambhar

Discover the perfect blend of flavor and nutrition with this Heart-Healthy Sambhar, a comforting South Indian dish that's as wholesome as it is delicious. Made with protein-packed toor dal (pigeon peas) and an array of vibrant, nutrient-rich vegetables like carrots, drumsticks, and eggplant, this recipe is thoughtfully crafted to support a healthy lifestyle. Aromatic spices like cumin, mustard seeds, and curry leaves infuse the dish with authentic flavors, while tamarind adds a tangy twist. This sambhar is low in fat, thanks to minimal oil, and skips heavy ingredients, focusing instead on heart-friendly goodness. Serve it over steamed rice or quinoa for a balanced, satisfying meal that’s packed with fiber, plant-based protein, and antioxidants. Perfect for weeknight dinners or meal prep, this sambhar is a nourishing bowl of comfort you’ll want to return to again and again.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Tamarind paste
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 2 pieces Dry red chilies
• 10 pieces Curry leaves
• 0.25 teaspoon Fenugreek seeds
• 1 medium Onion, sliced
• 2 cups Mixed vegetables (carrots, drumsticks, potatoes, eggplant), chopped
• 1.5 tablespoons Sambhar powder
• 1 tablespoon Vegetable oil
• 0.5 cup Fresh coriander leaves, chopped

Directions

Step 1

Rinse 1 cup of toor dal under running water several times until the water runs clear. Soak the dal for 15 minutes, then drain.

Step 2

In a large pot, add the soaked dal, 4 cups of water, and 0.5 teaspoon of turmeric powder. Bring to a boil, then reduce the heat and let it simmer for about 25-30 minutes, or until the dal is soft and cooked through. You can use a pressure cooker to reduce cooking time.

Step 3

While the dal is cooking, heat 1 tablespoon of vegetable oil in a pan over medium heat. Add 0.5 teaspoon of mustard seeds and let them crackle.

Step 4

Add 0.5 teaspoon of cumin seeds, 2 dry red chilies, 10 curry leaves, and 0.25 teaspoon of fenugreek seeds to the pan. Sauté for a few seconds until fragrant.

Step 5

Add 1 medium sliced onion and sauté until the onions are translucent.

Step 6

Add 2 cups of chopped mixed vegetables (carrots, drumsticks, potatoes, eggplant). Sauté for about 5-7 minutes until the vegetables start to soften.

Step 7

Mix in 1.5 tablespoons of Sambhar powder and 1 teaspoon of salt. Stir well to coat the vegetables with the spices.

Step 8

Add 1 tablespoon of tamarind paste mixed with 1 cup of water to the pan. Allow it to cook for another 10 minutes until the vegetables are fully cooked and the raw taste of tamarind disappears.

Step 9

Once the dal is cooked, lightly mash it with a spoon. Add the tamarind-vegetable mixture to the pot with the dal.

Step 10

Let the sambhar simmer for an additional 10 minutes to allow the flavors to combine.

Step 11

Garnish with 0.5 cup of chopped fresh coriander leaves before serving.

Step 12

Serve hot with steamed rice or quinoa for a wholesome, heart-healthy meal.

Nutrition Facts

Serving size	1972.7 grams (1972.7g)

Amount per serving	% Daily Value*
Calories	1223

Total Fat 20.70g	27%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 8.40g
Cholesterol 0mg	0%
Sodium 2597mg	113%
Total Carbohydrate 216.60g	79%
Dietary Fiber 55.20g	197%
Total Sugars 33.70g
Protein 57.90g	116%

Vitamin D 0IU	0%
Calcium 589mg	45%
Iron 21mg	117%
Potassium 5401mg	115%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.5%

Protein: 18.0%

Carbs: 67.5%