Sprouted Kollu Sambar – Horse Gram Sambar with Vegetables
This vibrant South Indian dish, Sprouted Kollu Sambar, brings together the nutritious goodness of horse gram (Kollu or Kulith) and a variety of vegetables, offering a deliciously tangy and hearty sambar. Perfect for diabetic-friendly diets, this recipe combines the richness of sprouted dal with a medley of carrots, bottle gourd, and tangy tamarind water, spiced with Sambar powder and turmeric for that authentic South Indian flavor.
Ingredients
| Ingredient | Quantity |
|---|---|
| Horse Gram Dal (Kollu/ Kulith) | 1 cup (soaked and sprouted) |
| Carrot (Gajjar) | 1 cup (cut into 1/2 inch sticks) |
| Bottle Gourd (Lauki) | 1 cup (cut into 1/2 inch cubes) |
| Tomato | 1 (chopped) |
| Pearl Onions (Sambar Onions) | 10 (halved) |
| Tamarind Water | 1 cup |
| Sambar Powder | 2 teaspoons |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Gingelly Oil | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Dry Red Chillies | 4 (broken into halves) |
| Asafoetida (Hing) | 1/4 teaspoon |
| Curry Leaves | 2 sprigs |
Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly
Instructions
-
Prepare the Horse Gram Dal:
Begin by adding the soaked and sprouted horse gram dal (Kollu) into a pressure cooker with three cups of water. Pressure cook for about 6 whistles. Once done, turn off the heat and let the pressure release naturally. Afterward, open the lid and mash the dal lightly. Set it aside in a bowl. -
Cook the Vegetables:
In the same pressure cooker, add the chopped carrots, bottle gourd, tamarind water, sambar powder, halved pearl onions, turmeric powder, chopped tomato, and salt. Pressure cook everything for 2 whistles. Release the pressure immediately after cooking. -
Combine the Dal and Vegetables:
Add the cooked horse gram dal to the vegetable mixture. Bring the entire mixture to a brisk boil, stirring occasionally to combine all the ingredients well. Taste and adjust the salt and spices if needed. -
Temper the Sambar:
In a small tempering pan, heat gingelly oil. Once hot, add the mustard seeds and let them crackle. Add the dry red chillies, followed by asafoetida (hing) and curry leaves. Sauté for a few seconds until fragrant, then pour this tempering over the simmering sambar. -
Serve:
Transfer the Sprouted Kollu Sambar into a serving bowl. Serve hot with rice and quinoa, and pair it with Gawar Phali Methi Ki Sabzi and a fresh Carrot Cucumber Tomato Salad for a wholesome, healthy, and diabetic-friendly meal.
Tips for the Ultimate Kollu Sambar:
- Adjust Spice Levels: Depending on your preference for spice, you can modify the amount of sambar powder and dry red chillies.
- Add More Vegetables: Feel free to include other vegetables like pumpkin or drumsticks to enhance the flavor and nutritional value of the sambar.
- Serving Suggestions: This sambar can be served with steamed rice, idli, or dosa for a classic South Indian meal.
Enjoy this delightful, nutrient-packed Sprouted Kollu Sambar as part of your healthy meal plan. With its rich, savory flavors and wholesome ingredients, it’s perfect for any day of the week!
