Raw Mango Sambar Recipe – South Indian Mangai Sambar Recipe
This Raw Mango Sambar or Mangai Sambar is a tangy, hearty, and flavorful South Indian dish that combines the goodness of Arhar dal (Toor dal) and the refreshing zing of raw mango. This delightful recipe, originating from Tamil Nadu, is a perfect accompaniment for steamed rice or idlis. With its tantalizing spices and flavors, this dish is as nourishing as it is delicious. It’s a fantastic option for a high-protein vegetarian lunch that packs a punch of nutrients and taste in every bite.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Arhar Dal (Split Toor Dal) | 1 cup |
| Raw Mango (chopped) | 1 medium-sized |
| Onion (chopped) | 1 medium-sized |
| Garlic (chopped) | 4 cloves |
| Ginger (chopped) | 1 inch |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Dry Red Chilies | 2 whole |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Sambar Powder | 2 teaspoons |
| Salt | To taste |
| Sunflower Oil | As needed for cooking |
| Mustard Seeds (for tempering) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Dry Red Chili (for tempering) | 1 whole |
| Asafoetida (Hing) | 1 pinch |
| Curry Leaves | 1 sprig |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Total Time:
40 minutes
Servings:
4 servings
Cuisine:
Tamil Nadu (South Indian)
Course:
Lunch (or Breakfast)
Diet:
High-Protein Vegetarian
Instructions:
-
Cook the Dal:
- Begin by pressure cooking the Arhar dal (Toor dal). In a pressure cooker, add the dal, a pinch of turmeric powder, and enough water to cover the dal. Close the lid and cook for about 5 whistles or until the dal is soft and fully cooked. Set aside.
-
Prepare the Base:
- In a saucepan, heat a bit of sunflower oil. Once the oil is hot, add the dry red chilies, mustard seeds, urad dal, and cumin seeds. Allow them to crackle and sizzle, which should take about 30 seconds.
- Add the chopped ginger and garlic to the pan and sauté for a minute until the raw smell fades.
- Next, add the chopped onion and sauté until it turns soft and translucent, around 2-3 minutes.
-
Cook the Mangoes:
- Now, add the turmeric powder, the chopped raw mango, and 1 cup of water to the pan. Stir everything well and bring it to a boil. Let it cook until the raw mangoes become soft and tender. This should take about 8-10 minutes.
-
Add Sambar Powder:
- Once the mangoes are soft, add the sambar powder and stir everything together. You can also add jaggery at this stage to balance the tanginess of the mangoes (optional).
- Add the cooked dal into the mixture and stir well. Bring everything to a brisk boil, checking the salt and adjusting according to your taste.
-
Prepare the Tempering (Tadka):
- For the final tempering, heat a small tadka pan (tempering pan). Add a little sunflower oil. Once heated, add the mustard seeds, urad dal, dry red chili, asafoetida, and curry leaves. Let everything cook for about 30 seconds, allowing the spices to release their aroma.
- Pour this tempering over the cooked Raw Mango Sambar and stir it in to infuse the flavors.
-
Serve Hot:
- Your Raw Mango Sambar is now ready! Serve it piping hot with steamed rice, Cabbage Poriyal, and Elai Vadam for a complete meal. Alternatively, enjoy it with soft homemade idlis and coconut chutney for a delicious South Indian breakfast.
Serving Suggestions:
This Raw Mango Sambar is traditionally served with steamed rice for a wholesome meal. You can pair it with a side of Cabbage Poriyal (a dry cabbage curry) and crispy Elai Vadam (a type of crisp, rice-based snack). Alternatively, this flavorful sambar makes a perfect accompaniment to soft idlis or dosas, with a side of refreshing coconut chutney.
Nutritional Information (Approximate per serving):
| Nutrient | Amount per serving |
|---|---|
| Calories | 220 kcal |
| Protein | 12 g |
| Carbohydrates | 38 g |
| Fiber | 6 g |
| Fat | 7 g |
| Sodium | 200 mg |
| Potassium | 500 mg |
Raw Mango Sambar is a deliciously tangy and nutritious dish that perfectly captures the essence of South Indian cooking. The combination of raw mango with Arhar dal and the flavorful spices creates a dish that is both comforting and healthy. Whether you’re serving it with rice, idlis, or dosas, it’s sure to be a hit at your next meal.
Enjoy this dish with your loved ones and explore the delightful flavors of Tamil Nadu cuisine!
