Chow Chow Sambar Recipe (Chayote Squash Sambar)
Sambar is an iconic dish in South Indian cuisine that is a perfect blend of lentils, vegetables, and aromatic spices. It pairs beautifully with various South Indian breakfast dishes like idli and dosa, and is equally satisfying when served with steamed rice. Chow Chow Sambar, also known as Chayote Squash Sambar, is one such variation that is often enjoyed as a lunch dish.
Chow Chow (Chayote Squash), a member of the gourd family, is not only delicious but also nutritious. It is rich in folates, making it a great addition to a balanced diet. The mild, slightly sweet taste of this vegetable combined with the tangy tamarind and the warm, spicy sambar flavors creates a dish that is both healthy and flavorful.
This high-protein vegetarian sambar is packed with protein from arhar dal (toor dal) and the subtle flavors of tamarind, tomatoes, and spices. It’s an excellent choice for a comforting, wholesome meal that can be enjoyed by the whole family.
Cuisine: South Indian Recipes
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Arhar dal (Split Toor Dal) | 1 cup |
| Chow chow (chayote squash), cubed | 2 cups |
| Tamarind (soaked in 1 cup water) | 30 grams |
| Onion, sliced | 1 |
| Tomatoes, chopped | 2 |
| Sambar powder | 1 tablespoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Coriander (Dhania) leaves, chopped | 4 sprigs |
| Oil (for cooking) | As required |
| Salt | As required |
For Tempering:
| Ingredient | Quantity |
|---|---|
| Sesame (Gingelly) oil or vegetable oil | 1 teaspoon |
| Mustard seeds (Rai/ Kadugu) | 1 teaspoon |
| Asafoetida (hing) | 1/4 teaspoon |
| Dry Red Chillies | 1 |
| Curry leaves, torn | 1 sprig |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Serves: 4-6
Instructions
-
Cook the Lentils:
Begin by pressure cooking the toor dal (arhar dal) with turmeric and 2 cups of water for about 2 whistles. Allow the pressure to release naturally. Once cooked, give the dal a good whisk to break down any remaining lumps and set it aside. -
Prepare the Chow Chow Sambar:
In a heavy-bottomed pan, heat 1 teaspoon of oil over medium heat. Add the sliced onion and sauté for about 2 minutes until the onions turn soft and translucent. -
Cook the Vegetables:
Add the chopped tomatoes and cubed chow chow (chayote squash) to the pan. Stir occasionally and cook until the chow chow is about 3/4 cooked, which should take around 5-6 minutes. -
Add the Tamarind and Spices:
Once the chow chow is partially cooked, add the tamarind extract, sambar powder, and salt to taste. Let the mixture simmer for 8-10 minutes, allowing the raw smell of the tamarind to dissipate and the flavors to meld. -
Combine with Lentils:
Add the cooked toor dal to the pan with the vegetables. Stir well and adjust the seasoning to taste. Let the sambar simmer for another 2-3 minutes to allow the flavors to combine. Add the freshly chopped coriander leaves and give it a final stir. -
Prepare the Tempering (Tadka):
In a small tadka (tempering) pan, heat 1 teaspoon of sesame oil. Once hot, add the mustard seeds and dry red chilies. Roast until the mustard seeds start to pop and the chilies turn slightly brown. Add the asafoetida and curry leaves, and stir them in quickly. Once the tempering is ready, pour it over the simmering sambar. -
Serve:
Your Chow Chow Sambar is now ready to be served! It pairs wonderfully with Homemade Soft Idli, Masala Dosa, or even with Steamed Rice and a side of Cauliflower Thoran for a complete South Indian lunch or dinner.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Protein | 8g |
| Carbohydrates | 28g |
| Fat | 7g |
| Fiber | 6g |
| Sodium | 380mg |
Chow Chow Sambar is a delightful, hearty dish that brings the best of South Indian flavors right to your table. Whether you’re enjoying it for breakfast, lunch, or dinner, this dish is sure to satisfy your taste buds while providing a wealth of nutrients. It’s easy to make, nutritious, and bursting with the vibrant flavors of tamarind, sambar powder, and fresh coriander. Try it out today and experience the comfort and warmth of South Indian cuisine!
