Healthy Spinach Sambar Recipe | Diabetic-Friendly South Indian Lentil Curry

Kirai Sambar Recipe (South Indian Spinach Lentil Sambar)

Servings: 4 | Cuisine: South Indian | Course: Dinner | Diet: Diabetic-Friendly | Prep Time: 20 mins | Cook Time: 30 mins | Total Time: 50 mins

Ingredients:

Instructions:

1. Cook the Toor Dal: In a pressure cooker, add 2 cups of water and the toor dal. Cook for 2 whistles on medium heat, then reduce the heat and let it simmer for 3-4 minutes. Turn off the gas and allow the pressure to release naturally. If the dal becomes too thick, add a little water and stir well.

2. Cook the Spinach: Wash and chop the spinach. Add the spinach to the cooker with a little water, and cook until 1 whistle. This will help the spinach soften and blend well with the dal.

3. Prepare the Sambar Base: In a saucepan, combine the cooked dal, spinach, tamarind water, salt, and sambar powder. Cook on medium heat for about 5 minutes until it begins to boil. Stir occasionally to mix the ingredients well. Add additional salt if needed and keep it aside.

4. Make the Tempering: In a small frying pan, heat the sesame oil. Add mustard seeds and dried red chili. Let them splutter for about 10 seconds, then add the curry leaves and a pinch of asafoetida (hing). Stir for a few seconds and turn off the heat.

5. Combine and Serve: Once the sambar is boiling, add the tempering to the sambar and mix well. Let the flavors blend for a minute. Serve the hot Kirai Sambar with steaming rice, cumin rasam, and chow chow thoran for a comforting, wholesome South Indian meal.

This Kirai Sambar is a perfect blend of healthy, fiber-rich spinach with the tangy depth of tamarind, balanced with the spice of sambar powder and a fragrant tempering. It’s a nourishing, diabetic-friendly dish that works wonderfully for a family dinner!