Why this recipe works
Sambar is a small nutrition machine. Toor dal brings plant protein and fibre; a mix of vegetables adds more fibre and micronutrients; and tamarind gives the signature sourness, whose vitamin C also helps your body absorb the iron from the dal and greens. The sambar powder, with its fenugreek, is what makes it taste unmistakably of sambar. One bowl, three food groups.
Ingredients
Method
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1
Pressure-cook the toor dal with the turmeric and 3 cups water until very soft, then mash it smooth.
Why: toor dal is the protein-and-fibre base; cooking it soft lets it dissolve into the body of the sambar rather than sit as separate grains.
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2
Soak the tamarind in warm water, squeeze out the pulp and discard the fibres. Simmer the vegetables in this tamarind water with the sambar powder and salt until just tender.
Why: tamarind's tartness is the soul of sambar, and its acidity helps your body absorb the iron from the dal and vegetables. Cook the veg to just-tender so they keep their bite and nutrients.
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3
Stir in the mashed dal and chopped tomato. Add water to the consistency you like and simmer for 5 to 8 minutes so it all comes together.
Why: the dal thickens the sour tamarind broth and balances it; a short simmer marries the spice, sour and sweet.
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4
Make the tadka: heat oil, pop the mustard seeds, then add curry leaves, dried chilli, a pinch of fenugreek and hing. Pour it over the sambar and finish with coriander.
The finish: popped mustard turns nutty, curry leaves bloom in the fat, and the pinch of hing helps the dal digest. The tadka, explained.
Three ways
1 · Mixed veg
As above, the everyday tiffin-centre sambar with whatever vegetables you have.
2 · Drumstick
Lean on drumstick (moringa) and freshly ground spices for a fragrant arachuvitta sambar.
3 · Quick tiffin
One vegetable, ready sambar powder, thinner consistency, for idli and dosa.