Drumstick & Fenugreek Greens Sambar Recipe – A Nutritious South Indian Delight
Drumstick & Fenugreek Greens Sambar (Murungakkai Vendhaya Keerai Sambar) is a hearty, wholesome, and traditional South Indian dish that perfectly blends the nutritional benefits of drumsticks (also known as moringa), fenugreek leaves, and toor dal (split pigeon peas). This delightful recipe packs a punch with its vibrant flavors, making it an excellent choice for lunch or a light, diabetic-friendly meal.
This dish is typically served with hot steamed rice or broken wheat, accompanied by a simple raw banana roast, making it a well-rounded meal that satisfies the taste buds while nourishing the body. The spices used, along with the delicate flavors of the greens and tamarind, elevate this dish to a comfort food staple that will become a regular feature on your weekly menu.
Ingredients for Drumstick & Fenugreek Greens Sambar
| Ingredients | Quantity |
|---|---|
| Arhar Dal (Split Toor Dal) | 1 cup |
| Tamarind Water | 1 cup |
| Drumstick (Moringa) – cut into 4-inch pieces | 1 medium-sized |
| Tomato – quartered | 1 medium-sized |
| Pearl Onions (Sambar Onions) – quartered | 10 |
| Sambar Powder | 2 teaspoons |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Fenugreek Leaves (Methi) – chopped | 2 cups |
| Salt | To taste |
| Sesame (Gingelly) Oil | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Curry Leaves (fresh) | 1 sprig |
| Dry Red Chillies – broken | 2 |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly
Instructions for Drumstick & Fenugreek Greens Sambar
Step 1: Cook the Toor Dal
Start by pressure cooking the toor dal (split pigeon peas) along with 2-1/2 cups of water for about 4-5 whistles. Once the pressure is released naturally, open the cooker and mash the dal well. Set it aside for later use.
Step 2: Pressure Cook the Vegetables & Spices
In another pressure cooker, add the tamarind water, drumstick pieces, fenugreek leaves, pearl onions, sambar powder, turmeric powder, and salt. Pour in 1/2 cup of water and cook the sambar masala mixture for about 1-2 whistles. After the pressure releases, open the cooker and give everything a good stir.
Step 3: Combine Dal with Sambar Masala
Add the mashed dal to the sambar masala in the pressure cooker and stir well to combine. If the consistency is too thick, adjust it by adding more water. Taste and adjust the salt and sambar powder as needed.
Step 4: Bring to a Boil
Bring the sambar to a brisk boil and allow it to simmer for a few minutes to allow the flavors to meld together.
Step 5: Prepare the Tadka (Tempering)
In a small tadka pan, heat the sesame oil over medium heat. Add the mustard seeds and allow them to crackle. Once the mustard seeds start popping, add the curry leaves, asafoetida (hing), and dry red chillies. Stir well to fry the spices for a few seconds, then pour this tempering into the simmering sambar.
Step 6: Final Stir & Serve
Give the sambar one final stir, turn off the heat, and transfer it to a serving bowl. Serve the Drumstick & Fenugreek Greens Sambar hot with steamed rice or broken wheat. For a complete meal, pair it with a simple raw banana roast or any other healthy side dish of your choice.
Tips for the Perfect Sambar
- Tamarind Water: Ensure the tamarind water is neither too sour nor too mild. Adjust the quantity to suit your taste preferences.
- Sambar Powder: The quality of sambar powder plays a significant role in enhancing the dish’s flavor. Use homemade sambar powder or a trusted brand.
- Dal Consistency: If you prefer a thinner sambar, add more water. For a thicker texture, keep it as is or cook a little longer to reduce the liquid.
- Spices: You can adjust the spiciness level by adding more or fewer dry red chillies in the tempering.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal |
| Carbohydrates | 25g |
| Protein | 8g |
| Fat | 4g |
| Fiber | 6g |
| Sodium | 300mg |
| Potassium | 450mg |
| Vitamin A | 15% of RDI |
| Vitamin C | 20% of RDI |
| Calcium | 6% of RDI |
| Iron | 12% of RDI |
Note: Nutritional values may vary depending on the specific ingredients used and portion sizes.
Why This Sambar is Diabetic Friendly
This Drumstick & Fenugreek Greens Sambar is an ideal choice for a diabetic-friendly meal due to its high fiber content from fenugreek leaves and toor dal, which helps in managing blood sugar levels. Additionally, the use of drumsticks (moringa), known for their numerous health benefits, makes this dish rich in antioxidants and anti-inflammatory properties. The inclusion of low-glycemic vegetables and spices like turmeric also contributes to its health benefits.
Serving Suggestions
- Steamed Rice or Broken Wheat: Serve this flavorful sambar with steaming hot rice or broken wheat, which adds a hearty, fiber-rich base to your meal.
- Raw Banana Roast: A lightly seasoned raw banana roast pairs wonderfully with the sambar, creating a balanced and diabetic-friendly meal.
This Drumstick & Fenugreek Greens Sambar not only serves as a satisfying lunch or dinner option but also brings a taste of South Indian comfort food right to your table. The delicious blend of spices, herbs, and vegetables will leave you craving more, while its health benefits ensure it’s a perfect addition to any diabetic-friendly menu. Enjoy the goodness of this nourishing dish today!
