Sambar (South Indian Lentil-Vegetable Stew)

Replacing traditional toor dal with fiber- and plant-protein-rich green split peas creates a highly satisfying and digestive-friendly vegan stew when combined with tangy tamarind and fresh vegetables.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 200 g (1 cup) dry green split peas (used instead of traditional toor dal) · 728 kcal in the whole recipe
• 150 g (1.5 cups) eggplant, diced · 38 kcal in the whole recipe
• 100 g (1 medium) carrot, sliced · 41 kcal in the whole recipe
• 150 g (1 medium) tomato, chopped · 27 kcal in the whole recipe
• 110 g (1 medium) onion, sliced · 44 kcal in the whole recipe
• 20 g (0.7 oz) tamarind pulp (soaked in warm water) · 48 kcal in the whole recipe
• 1 tbsp (13 g) olive oil · 115 kcal in the whole recipe
• 1 tsp sambar powder, 1/2 tsp mustard seeds, 1/2 tsp turmeric, fresh curry leaves, and salt

Method

1. Boil dry green split peas and turmeric in water for 25-30 minutes until soft, then mash lightly.

   

2. Heat olive oil in a separate pot, add mustard seeds, curry leaves, and onion, sautéing until translucent.

   

3. Add tomato, carrot, and eggplant to the pot, sauté for 5 minutes, then stir in sambar powder and salt.

   

4. Strain and add the soaked tamarind water to the pot, cooking on low heat for 10 minutes until vegetables are tender.

   

5. Add cooked green split peas to the vegetable mixture, simmer for 5 minutes until thickened, and serve hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.