South Indian Sambar Lentil Stew

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A tangy, spice-laced lentil stew from Tamil Nadu, sambar is the everyday comfort food of South India, brimming with split pigeon peas, vegetables, tamarind, and a toasted spice blend. It is traditionally served with steamed rice, idli, or dosa, and gets its deep flavor from a sizzling tempering of mustard seeds, curry leaves, and dried chilies.

Nutrition Facts

Per serving (estimated)

• 290 kcalCalories
• 9 gFat
• 1.5 gSaturated Fat
• 42 gCarbs
• 13 gFiber
• 7 gSugar
• 15 gProtein
• 720 mgSodium
• 880 mgPotassium
• 95 mgCalcium
• 4.5 mgIron
• 18 mgVitamin C
• 180 mcgVitamin A

Ingredients

For the lentils and stew base

• 1 cup (200 g) toor dal (split pigeon peas), rinsed
• 3 cups water, plus more as needed
• 1 small onion, finely chopped
• 1 medium tomato, chopped
• 1 small eggplant (baingan), cubed
• 8-10 fresh okra, sliced
• 1 carrot, diced
• 1 small drumstick or 1 extra carrot, cut into 2-inch pieces
• 1 tablespoon tamarind paste
• 1/2 teaspoon turmeric powder
• 1 1/2 teaspoons kosher salt, or to taste

For the sambar masala

• 2 tablespoons coriander seeds
• 1 tablespoon chana dal (split chickpeas)
• 1 tablespoon urad dal (split black gram)
• 4-5 dried red chilies
• 1 teaspoon fenugreek seeds
• 1 teaspoon cumin seeds
• 1/2 teaspoon black peppercorns
• 2 tablespoons desiccated coconut (unsweetened)

For the tempering (tadka)

• 2 tablespoons sesame oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 2 dried red chilies, broken
• 1/4 teaspoon asafoetida (hing)
• 10-12 fresh curry leaves
• 2 tablespoons chopped cilantro, for garnish

Directions

1. Pressure-cook or simmer the toor dal with 3 cups water and 1/2 teaspoon turmeric until very soft and mushy, about 15-20 minutes in a pressure cooker or 35-40 minutes on the stovetop. Mash well and set aside.
2. While the dal cooks, prepare the masala: dry-roast the coriander seeds, chana dal, urad dal, dried red chilies, fenugreek, cumin, and peppercorns in a small skillet over medium-low heat until fragrant and lightly browned, 3-4 minutes. Add the coconut in the last minute, then cool and grind to a coarse powder.
3. In a large pot, combine the chopped onion, tomato, eggplant, okra, carrot, and drumstick with 2 cups water, the tamarind paste, remaining turmeric, and salt. Simmer covered for 12-15 minutes until the vegetables are tender but not falling apart.
4. Whisk the cooked dal into the vegetable mixture along with the freshly ground sambar masala. Add more water if needed to reach a pourable stew consistency (it should coat a spoon but flow easily). Simmer 5 minutes to let the flavors meld.
5. Prepare the tempering: heat the oil or ghee in a small pan over medium-high until shimmering. Add the mustard seeds and let them pop, then add cumin, broken dried chilies, asafoetida, and curry leaves (stand back, they will splutter). Pour the sizzle over the stew.
6. Taste and adjust salt and tang (add a splash more tamarind water if you want it punchier). Simmer 2 more minutes, stir in the cilantro, and serve hot with steamed rice, idli, or dosa.

Cook’s Notes

• Sambar thickens as it sits; loosen leftovers with a splash of hot water when reheating.
• For a more authentic flavor, use freshly grated coconut in the masala rather than desiccated, and toast it to a deep golden color.
• Drumsticks (moringa pods) add classic flavor but you can substitute with extra carrot or green beans.
• A pinch of jaggery or brown sugar balances the tamarind acidity if the stew tastes too sharp.
• Always finish with the tempering off the heat so the curry leaves and chilies retain their aroma and color.

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