Sundakkai and Methi Leaves Sambar Recipe
Sundakkai (Turkey berries) and Methi (Fenugreek) leaves come together in this delightful South Indian sambar, creating a unique and flavorful dish that pairs beautifully with steamed rice. Packed with nutrients, this recipe is diabetic-friendly and rich in antioxidants, making it a wholesome addition to any meal. The slight bitterness of methi leaves and the distinct tang from sundakkai perfectly complement the earthy and aromatic sambar spices. This dish is not only comforting but also offers a fantastic combination of flavors and textures.
Ingredients
| Ingredient | Quantity |
|---|---|
| Sundakkai (Turkey Berries) | 1/2 cup |
| Methi Leaves (Fenugreek Leaves) | 1/4 cup (tightly packed) |
| Arhar dal (Split Toor Dal) | 1/2 cup (boiled and mashed) |
| Tomato | 1/2 (chopped) |
| Tamarind | 1 small lemon-sized piece |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Sambar Powder | 2 teaspoons |
| Coriander Powder (Dhania) | 1 teaspoon |
| Mustard Seeds | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/4 teaspoon |
| Dry Red Chilli | 1 (broken) |
| Asafoetida (Hing) | 1/4 teaspoon |
| Sunflower Oil | As required |
| Salt | To taste |
| Curry Leaves | A few sprigs |
| Fresh Coriander (Dhania) Leaves | A few sprigs, chopped for garnish |
| Water | As required |
Preparation Time: 30 minutes
Cooking Time: 35 minutes
Total Time: 65 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly
Instructions
-
Prepare the Ingredients
Begin by preparing the sundakkai (turkey berries). Carefully slit them to remove the stems, but avoid cutting them into halves. Wash the methi leaves thoroughly, removing any dirt or grit. Soak the tamarind in a little water to soften it, then extract the juice by gently pressing it with your fingers. Set aside for later. -
-
Temper the Spices
Heat sunflower oil in a heavy-bottomed pan. Once the oil is hot, add the asafoetida (hing) and let it sizzle for about 10 seconds to release its fragrance. Next, add the mustard seeds, cumin seeds, and dry red chilli. Allow them to crackle for another 10 seconds, infusing the oil with the spices’ flavors. -
Cook the Sundakkai and Methi Leaves
Add the slit sundakkai to the pan and sauté for about 3-4 minutes, letting them fry and become slightly tender. Then, add the curry leaves and mix them into the cooking vegetables. Add the methi leaves to the pan next, stirring them in until they soften and reduce in volume. -
Add the Spices and Tomatoes
Now, add the chopped tomatoes to the pan along with turmeric powder, sambar powder, coriander powder, and salt. Stir everything well and let the mixture cook for a minute or two until the tomatoes soften and the spices begin to bloom. -
Prepare the Tamarind Base
Pour in the tamarind juice along with the required water. Bring the mixture to a gentle boil and let it cook for 8-10 minutes, allowing the flavors to blend and the sambar to thicken slightly. -
Add the Cooked Dal
Once the tamarind mixture has boiled and reduced, add the boiled and mashed arhar dal (toor dal) to the pot. Stir everything together until the dal is fully incorporated into the sambar. Allow the mixture to cook for a further 5-7 minutes, stirring occasionally, until the sambar thickens to your desired consistency. -
Finish and Garnish
Turn off the heat and garnish the sambar with freshly chopped coriander leaves for a burst of color and freshness. Adjust the salt and consistency by adding a bit more water if necessary. -
Serve and Enjoy
Serve the Sundakkai and Methi Leaves Sambar piping hot, accompanied by steaming rice. For a complete South Indian meal, pair it with cauliflower thoran (a stir-fried vegetable dish) and some crispy elai vadam (Indian papad). This nutritious and satisfying meal is perfect for a weekday lunch.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Carbohydrates | 30g |
| Protein | 7g |
| Fat | 6g |
| Fiber | 8g |
| Sodium | 300mg |
| Potassium | 750mg |
| Vitamin A | 15% of DV |
| Vitamin C | 25% of DV |
This Sundakkai and Methi Leaves Sambar not only brings together the earthy goodness of sundakkai and the slight bitterness of methi leaves but also offers the health benefits of turmeric, tamarind, and toor dal. With its wholesome flavors and diabetic-friendly profile, it’s a perfect dish to enjoy as part of a balanced diet. Enjoy the vibrant taste of South India right at your dining table!
Tips for the Best Sambar
- If you prefer a smoother sambar, you can blend the cooked dal and vegetable mixture before adding the dal back into the sambar.
- For an extra kick, add more dry red chilies or a dash of pepper powder.
- You can substitute tamarind with a bit of lemon juice if tamarind is not available, although the flavor will be slightly different.
