Murungakkai Vendhaya Keerai Sambar Recipe – Drumstick and Fenugreek Greens Sambar
Introduction:
This Murungakkai Vendhaya Keerai Sambar, a delicious South Indian specialty, is a nutritious and vibrant dish perfect for lunch. Packed with a healthy blend of drumsticks (Murungakkai) and fenugreek leaves (Methi Keerai), it not only elevates the flavor profile of your meal but also offers numerous health benefits. Known for their ability to purify the blood and help in lowering cholesterol levels, these key ingredients make this sambar an ideal diabetic-friendly recipe. The sambar features a balance of tangy tamarind, aromatic spices, and fresh greens, making it an excellent accompaniment to steamed rice or broken wheat.
This easy-to-make recipe brings together the essence of South Indian cuisine while keeping your health in mind, ensuring that every bite you take is not only delicious but also nourishing.
Cuisine: South Indian
Course: Lunch
Diet: Diabetic-Friendly
Ingredients:
Main Ingredients:
| Ingredient Name | Quantity |
|---|---|
| Arhar Dal (Split Toor Dal) | 1 cup |
| Tamarind Water | 1 cup |
| Drumstick (Murungakkai), cut into 4-inch pieces | 1 Drumstick |
| Tomato | 1, quartered |
| Pearl Onions (Sambar Onions) | 10, quartered |
| Sambar Powder | 2 teaspoons |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Methi Leaves (Fenugreek Leaves), chopped | 2 cups |
| Salt | To taste |
For Seasoning:
| Ingredient Name | Quantity |
|---|---|
| Sesame (Gingelly) Oil | 1 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Curry Leaves | 1 sprig |
| Dry Red Chillies, broken | 2 |
Preparation Time:
- 15 minutes
Cooking Time:
- 30 minutes
Instructions:
-
Cook the Toor Dal:
- Start by pressure cooking the toor dal with 2 1/2 cups of water for about 4-5 whistles. Once the pressure cooking is complete, turn off the heat and allow the pressure to release naturally.
- Once the pressure has completely released, open the cooker, mash the dal well, and set it aside.
-
Cook the Sambar Masala:
- In a pressure cooker, add tamarind water, drumstick pieces, chopped methi leaves, quartered onions, sambar powder, turmeric powder, and salt.
- Add 1/2 cup of water and cook the sambar masala for about 1-2 whistles. Turn off the heat and release the pressure immediately by lifting the weight with a fork or placing the cooker under running water.
- Once the pressure has been released, open the cooker and stir the sambar masala.
-
Combine Dal and Sambar Masala:
- Add the mashed dal to the cooked sambar masala and mix well. If the sambar is too thick, adjust the consistency by adding water to your desired texture.
- Taste the sambar and adjust the salt and sambar powder, if needed. Bring the sambar to a brisk boil.
-
Prepare the Tadka (Seasoning):
- In a small tadka pan, heat sesame oil over medium heat. Add mustard seeds and let them crackle.
- Once the mustard seeds have crackled, add curry leaves, asafoetida, and broken dry red chillies. Stir everything well for a few seconds.
- Pour this seasoning into the simmering sambar and give it a good stir.
-
Final Touches:
- Turn off the heat and transfer the Murungakkai Vendhaya Keerai Sambar into a serving bowl.
- Serve it hot with steamed rice, broken wheat, or any grain of your choice. To complete the meal, pair it with a Raw Banana Roast for a truly diabetic-friendly lunch.
Serving Suggestions:
Serve Murungakkai Vendhaya Keerai Sambar with a side of steamed rice or broken wheat to create a wholesome, balanced meal. For an extra touch, you can add a Raw Banana Roast for a nutritious addition to your diabetic-friendly spread. This sambar also pairs beautifully with any South Indian bread or flatbread.
Health Benefits:
- Drumstick (Murungakkai): Known for its medicinal properties, drumstick is rich in antioxidants, vitamins, and minerals, making it excellent for lowering blood sugar levels and improving overall health.
- Fenugreek Leaves (Methi Keerai): Fenugreek is a powerhouse herb, recognized for its ability to purify blood, regulate cholesterol levels, and improve digestion.
- Diabetic-Friendly: With its mix of nutrient-dense greens and heart-healthy ingredients, this sambar is perfect for managing blood sugar levels and supporting overall health.
Nutritional Information (per serving):
- Calories: 150 kcal (approximately)
- Carbohydrates: 25g
- Protein: 7g
- Fat: 5g
- Fiber: 5g
- Cholesterol: 0mg
- Sodium: 300mg
- Sugar: 3g
Note: Nutritional values may vary depending on portion sizes and specific ingredient choices.
With its rich flavors, vibrant greens, and numerous health benefits, Murungakkai Vendhaya Keerai Sambar is not only a perfect addition to your South Indian recipe repertoire but also a heart-healthy and diabetic-friendly choice for your everyday meals.
