Kerala Style Sambar

Ingredients

• 0.75 cup Toor Dal (Split Pigeon Peas) (washed and cleaned)
• 1 teaspoon Turmeric Powder (ground)
• 1 teaspoon Salt (for cooking dal)
• 150 g Elephant Foot Yam (peeled and diced small pieces)
• 150 g Yellow Cucumber (Ash Gourd) (peeled and diced)
• 2 pieces Drumstick (slightly peeled, cut long)
• 100 g Snake Gourd (peeled, seeded, cut)
• 100 g Eggplant (cut into pieces)
• 80 g Carrot (cut into pieces)
• 80 g Long Beans (Cluster Beans) (cut into pieces)
• 100 g Shallots (halved if large; can substitute onions)
• 2 pieces Green Chilies (cut lengthwise)
• 4 sprigs Curry Leaves (2 for veg, 2 for tempering)
• 2.5 tablespoon Coriander Powder (for vegetables)
• 0.5 tablespoon Red Chilli Powder (for vegetables)
• 1.5 teaspoon Asafoetida Powder (for vegetables)
• 2.5 teaspoon Salt (added with vegetables and later with tamarind water)
• 30 g Tamarind (goose‑berry sized ball, soaked in ½ cup hot water and strained)
• 1 medium Tomato (cut into wedges)
• 2 tablespoon Coriander Leaves (chopped, added at end)
• 4.5 tablespoon Coconut Oil (divided: 3.5 tbsp for okra fry, remainder for tempering)
• 2 pieces Okra (Lady’s Finger) (cut into pieces, fried to remove slime)
• 0.5 teaspoon Mustard Seeds (for tempering)
• 5 cloves Garlic (chopped)
• 3 pieces Dry Red Chilies (halved)
• 1 tablespoon Coriander Powder (for tempering)
• 0.5 tablespoon Red Chilli Powder (for tempering)
• 0.5 teaspoon Asafoetida Powder (for tempering)
• 2 sprigs Curry Leaves (for tempering)

Instructions

1. Cook the Toor Dal

   Rinse ¾ cup toor dal. In the 5‑L pressure cooker add the dal, 1 tsp turmeric, 1 tsp salt and 6 cups water. Close the lid, heat on high until the first whistle, then reduce to low flame and cook for 4 more whistles. Turn off heat and let the pressure release naturally for 10‑15 minutes.

   Time: PT25M

2. Prepare the Vegetables

   While the dal cooks, wash, peel and dice all vegetables: elephant foot yam, yellow cucumber, drumstick, snake gourd, eggplant, carrot, long beans, shallots, green chilies and set aside. Roughly 0.75 kg total.

   Time: PT15M

3. Cook Vegetables in the Dal

   Open the pressure cooker, add the diced vegetables, 2½ tbsp coriander powder, ½ tbsp chilli powder, 1½ tsp asafoetida powder and 1½ tsp salt. Stir, cover with a regular lid (not the pressure cooker lid) and bring to a rolling boil over high heat, then reduce to medium and simmer for at least 25 minutes until vegetables are tender.

   Time: PT30M

   Temperature: medium

4. Add Tamarind and Tomato

   Mix a goose‑berry sized tamarind soaked in ½ cup hot water (strain) into the pot. Add the cut tomato and 1 tsp salt. Cook for another 3‑4 minutes.

   Time: PT4M

   Temperature: medium

5. Finish with Fresh Coriander

   Stir in 2 tbsp chopped coriander leaves, then turn off the heat.

   Time: PT1M

6. Fry Okra to Remove Slime

   Heat 3½ tbsp coconut oil in a small pan over medium‑high heat. Add the 2 okra pieces, stir‑fry for about 2 minutes until they turn slightly golden. Remove and set aside (no need to drain).

   Time: PT2M

   Temperature: medium-high

7. Prepare the Tempering (Tadka)

   In another small pan heat the remaining coconut oil. Add ½ tsp mustard seeds; when they splutter, add 5 chopped garlic cloves, 3 halved dry red chilies and 2 sprigs curry leaves. Sauté briefly, then add 1 tbsp coriander powder, ½ tbsp chilli powder and ½ tsp asafoetida powder. Roast on the lowest flame for 10‑15 seconds, then turn off the heat.

   Time: PT2M

   Temperature: low

8. Combine Tempering and Okra with Sambar

   Add the fried okra and the prepared tempering to the sambar. Stir well to incorporate all flavors.

   Time: PT1M

9. Rest Before Serving

   Allow the sambar to rest for about 15 minutes so the flavors meld. Serve warm with dosa, idli, rice or any South Indian staple.

   Time: PT15M

Nutrition Facts

Calories

120

Protein

5 g

Carbohydrates

20 g

Fat

5 g

Fiber

4 g