High Protein Sambhar

Elevate your traditional South Indian comfort food with this High Protein Sambhar—a hearty, nutritious twist on the classic dish. Packed with protein-rich toor dal and masoor dal, this sambhar is bursting with flavor and loaded with a medley of fresh vegetables like carrot, drumstick, brinjal, and potatoes. The aromatic blend of sambhar powder, tamarind, and tempered spices like mustard seeds, cumin, and curry leaves creates a symphony of tangy, spicy, and savory notes. Perfectly simmered to meld the flavors, this dish is not just wholesome but also versatile, pairing beautifully with steamed rice, fluffy idlis, or crispy dosa. Ready in just over an hour, it’s an ideal meal prep option for those seeking a protein-packed, plant-based delight.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:55 mins

Total Time:75 mins

Servings: 6

Ingredients

• 1 cup Toor dal (pigeon peas)
• 0.5 cup Masoor dal (red lentils)
• 2 cups Mixed vegetables (carrot, drumstick, brinjal, potatoes)
• 1 medium Onion
• 2 medium Tomato
• 1 lemon-sized ball Tamarind
• 2 tablespoons Sambhar powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 2 teaspoons Salt
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida
• 10 leaves Curry leaves
• 2 tablespoons Oil
• 1 bunch Cilantro
• 4 cups Water

Directions

Step 1

Rinse 1 cup of toor dal and 0.5 cup of masoor dal under running water until the water runs clear. Soak for 15 minutes.

Step 2

In a pressure cooker, add the soaked dal, turmeric powder, and 3 cups of water. Cook for 4 whistles or until the dal is fully cooked and soft.

Step 3

Soak the tamarind in half a cup of warm water for about 10 minutes. Squeeze out the pulp and set aside.

Step 4

Chop the mixed vegetables into bite-sized pieces. Dice the onion and tomatoes.

Step 5

In a large pot or kadai, heat 2 tablespoons of oil over medium heat. Add mustard seeds, cumin seeds, and let them splutter.

Step 6

Add asafoetida and curry leaves followed by the diced onions. Saute the onions until they turn translucent.

Step 7

Add the chopped tomatoes, red chili powder, and sambhar powder. Cook until the tomatoes turn mushy.

Step 8

Add the mixed vegetables to the pot, stir well, and cook for about 5 minutes.

Step 9

Pour in the cooked lentils along with salt and tamarind pulp. Mix everything well.

Step 10

Adjust the consistency by adding some water if needed. Simmer the sambhar for about 15 minutes to allow the flavors to meld.

Step 11

Garnish with chopped cilantro and serve hot with rice or idli.

Nutrition Facts

Serving size	2416.6 grams (2416.6g)

Amount per serving	% Daily Value*
Calories	1964

Total Fat 38.00g	49%
Saturated Fat 3.80g	19%
Polyunsaturated Fat 0.30g
Cholesterol 0mg	0%
Sodium 7358mg	320%
Total Carbohydrate 357.60g	130%
Dietary Fiber 70.70g	253%
Total Sugars 113.80g
Protein 73.40g	147%

Vitamin D 0IU	0%
Calcium 640mg	49%
Iron 26mg	143%
Potassium 6698mg	143%

*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: 16.6%

Protein: 14.2%

Carbs: 69.2%