Chow-Chow Sambar Recipe (Chow-Chow Sambar)
Servings: 4 | Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes
Cuisine: South Indian | Course: Lunch | Diet: High Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Arhar Dal (Toor Dal) | 1 cup |
| Chow Chow (Chayote Squash), chopped | 2 cups |
| Tamarind, soaked in 1 cup water | 30 grams |
| Onion, thinly sliced | 1 |
| Tomatoes, chopped | 2 |
| Sambar Powder | 1 tablespoon |
| Turmeric Powder | 1/4 teaspoon |
| Fresh Coriander, chopped | 4 sprigs |
| Oil (any cooking oil) | As needed |
| Salt | To taste |
| Sesame Oil (or any other oil) | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Dried Red Chili | 1 |
| Curry Leaves | 1 sprig |
Instructions:
-
Cook the Dal:
- In a pressure cooker, add the arhar dal (toor dal), 2 cups of water, turmeric powder, and a pinch of salt. Cook for 2 whistles on medium heat or until the dal is soft and fully cooked.
- Once cooked, mash the dal well using a ladle or whisk, and set it aside.
-
-
Prepare the Vegetables:
- Heat oil in a large pan or kadhai. Once the oil is hot, add the sliced onions. Sauté them until they become soft and translucent.
- Add the chopped tomatoes and chow chow (chayote squash) to the pan. Stir well and cook the mixture, stirring occasionally, until the chow chow is about 3/4th cooked (this may take around 10 minutes).
-
Add the Tamarind and Spices:
- Pour the tamarind water into the pan, followed by the sambar powder and salt. Mix everything together and let it simmer until the chow chow is completely cooked and the flavors are well combined. Stir occasionally to prevent sticking to the bottom of the pan.
-
Incorporate the Cooked Dal:
- Now, add the mashed dal into the chow chow mixture. Stir well and let it simmer on low heat for another 2 to 3 minutes, allowing the flavors to meld. Add chopped coriander leaves and stir again.
-
Prepare the Tempering (Tadka):
- In a small tempering pan, heat the sesame oil (or any other oil of your choice). Add mustard seeds and allow them to splutter.
- Toss in the dried red chili and cook for about 15 seconds, until the chili is fragrant.
- Add asafoetida (hing) and curry leaves, and cook for an additional 10 seconds. Turn off the heat.
-
Combine and Serve:
- Pour the tempering (tadka) over the sambar and mix well.
- Serve the Chow-Chow Sambar hot with steamed rice, and pair it with a side of beans and cabbage poriyal for a complete South Indian meal.
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 220 |
| Protein | 8g |
| Carbohydrates | 30g |
| Fat | 9g |
| Fiber | 6g |
| Vitamin A | 500 IU |
| Vitamin C | 25 mg |
| Calcium | 50 mg |
| Iron | 2 mg |
Tips & Suggestions:
- Chow Chow: Also known as chayote squash, chow chow is a popular vegetable in South Indian cuisine. It’s light and absorbs the flavors of the sambar beautifully.
- Sambar Powder: You can use store-bought sambar powder or prepare it fresh at home. The key is to balance the spices, so if you like your sambar spicier, adjust the quantity accordingly.
- Tamarind: If you don’t have fresh tamarind, you can substitute it with tamarind paste. However, fresh tamarind gives a more authentic, tangy flavor.
- Curry Leaves: Fresh curry leaves give the sambar a wonderful aroma and taste. If they’re not available, dried curry leaves can be used, but the flavor won’t be as pronounced.
This Chow-Chow Sambar is a delicious South Indian staple that’s nutritious and comforting. The combination of chow chow and arhar dal makes it a protein-packed vegetarian dish perfect for a wholesome lunch or dinner. The tangy tamarind and aromatic spices create a flavorful experience that pairs wonderfully with rice or even idli and dosa. Enjoy this sambar with your family, and experience the taste of traditional South Indian cuisine!
