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Sambar: A Nutrient-Rich South Indian Lentil Stew

For busy parents, office-goers, gym enthusiasts, and health-focused vegetarians, Sambar offers a comforting, nutrient-rich meal. This South Indian lentil stew is not only bursting with flavor but also packed with essential nutrients to support your active lifestyle.

What is Sambar?

Sambar is a traditional dish from South India, made by blending lentils, vegetables, and a medley of spices into a savory stew. Known for its spicy and tangy taste, it is a staple in many households, providing both comfort and essential nutrition.

Health Benefits of Sambar

Sambar is rich in protein and fiber, making it a powerhouse of nutrients. Lentils, its main ingredient, supply essential proteins and amino acids. According to the USDA, lentils are low in calories yet rich in iron, folate, and manganese, which support energy and health. Additionally, Healthline notes that lentils can enhance digestion and help maintain a healthy weight.

Ingredients & Substitutions

• 1 cup Toor dal (split pigeon peas)
• 3 cups water
• 1 cup mixed vegetables (e.g., carrots, beans, drumsticks)
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 tbsp Sambar powder
• 1 tsp turmeric powder
• Salt to taste
• 1 tbsp tamarind paste
• 2 tbsp oil
• 1 tsp mustard seeds
• Curry leaves
• 2 dried red chilies
• Substitution Tip: Try chickpeas or moong dal for variation.

How to Make Sambar

1. Rinse and soak the Toor dal for 30 minutes.
2. Cook dal with water in a pressure cooker until soft.
3. Heat oil in a pan. Add mustard seeds, curry leaves, and red chilies. Sauté for 1 minute.
4. Add onion; sauté until translucent. Mix in tomatoes, turmeric, and Sambar powder.
5. Add vegetables to the tomato base; cook for 5 minutes.
6. Combine cooked dal and tamarind paste; simmer for 10 minutes. Season with salt.
7. Garnish with coriander and serve hot.

Nutrition Facts

Dish	Proteins (g)	Calories
Sambar	18	200
Sambar with Rebalance Atta Roti	25	350

Serving Suggestions

• Pair with steamed rice for a complete meal.
• Enjoy with idli or dosa for authentic flavor.
• Opt for quinoa for a gluten-free alternative.
• Serve with Rebalance high-protein atta rotis for an extra protein boost.
• Add chopped cilantro for freshness and a slice of lemon to enhance flavor.

Creative Variations

• Add coconut milk for a creamy texture.
• Use red lentils for a unique taste.
• Incorporate seasonal vegetables for variety.
• Increase spiciness with green chilies.

Storage Tips

Store cooled Sambar in an airtight container in the fridge for up to 3 days. Reheat gently on the stove before serving. Freezing is not recommended as it can alter the texture.

Dietary Considerations

This Sambar recipe is vegetarian and gluten-free. For a vegan option, use oil instead of ghee. Be cautious with store-bought Sambar powder for potential allergens.

Expert Tips & Troubleshooting

• Sambar thickens as it cools. Add water when reheating to adjust consistency.
• Roast spices before adding for richer flavors.
• Balance sourness with a pinch of sugar if needed.

FAQs

• Can I freeze Sambar? It's not recommended due to potential texture changes.
• What lentils work best? Toor dal, red lentils, and moong dal are ideal choices.
• Is Sambar suitable for kids? Yes, it can be made milder for children.
• Can I prepare Sambar in advance? Yes, its flavor often improves over time.
• How to reduce spiciness? Add coconut milk or yogurt for a milder taste.

Recipe Card

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Video Script 1: "Discover the flavors of South India with Sambar! Watch as we blend lentils, veggies, and spices into a protein-rich stew. Perfect with Rebalance rotis."

Video Script 2: "High-protein meals made easy! Sambar brings warmth, flavor, and nutrition to your table. Pair it beautifully with Rebalance rotis."

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Image Suggestions

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Internal & External Citations

Explore our product: Rebalance High-Protein Atta

Read more on healthy breakfasts: High-Protein Breakfasts

External Sources: USDA | Healthline

Call to Action

Elevate your meals with healthier choices. Try Rebalance high-protein atta for richer, protein-packed rotis today.

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