Sprouted Kollu Sambar Recipe
Sambar, a popular South Indian dish, is known for its rich and spicy flavors, combining lentils with vegetables in a tangy tamarind broth. In this recipe, we give a healthy twist to the traditional sambar by using sprouted Kollu (horse gram). Kollu, a protein-rich legume, is not only delicious but also helps control blood sugar levels, making it ideal for diabetic-friendly diets. Paired with vegetables like carrots, bottle gourd, and a mix of spices, this dish makes for a wholesome and nutritious meal. Let’s dive into the step-by-step process of preparing Sprouted Kollu Sambar!
Ingredients
| Ingredient | Quantity |
|---|---|
| Sprouted Kollu (Horse Gram) | 1 cup |
| Carrot (cut into 1/2-inch sticks) | 1 cup |
| Bottle Gourd (cut into 1/2-inch sticks) | 1 cup |
| Tomato (chopped) | 1 medium |
| Small Onions (halved) | 10 |
| Tamarind water | 1 cup |
| Sambar powder | 2 tsp |
| Turmeric powder | 1/2 tsp |
| Salt | To taste |
| Sesame oil | 1 tsp |
| Mustard seeds | 1 tsp |
| Dry red chilies | 4 |
| Asafoetida (Hing) | 1/4 tsp |
| Curry leaves | 2 sprigs |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: Diabetic-Friendly
Instructions
Step 1: Begin by cooking the sprouted Kollu (horse gram) in a pressure cooker. Add 3 cups of water and cook it for 6 whistles. Once done, let the pressure release naturally. Open the cooker, and mash the cooked Kollu lightly with the back of a spoon. Set it aside in a bowl.
Step 2: In the same pressure cooker, add the chopped carrots, bottle gourd, tamarind water, sambar powder, halved small onions, turmeric powder, chopped tomato, and salt. Mix everything well, then cook for about 2 whistles. Once the pressure is released, open the cooker.
Step 3: Now, add the mashed Kollu to the cooked vegetables. Stir to combine, and bring it to a gentle boil. Let the mixture simmer for 2-3 minutes, allowing all the flavors to meld together. Once done, turn off the heat.
Step 4: In a small tempering pan (tadka pan), heat sesame oil over medium heat. Add mustard seeds and let them splutter. Once the mustard seeds crackle, add the dry red chilies, asafoetida (hing), and curry leaves. Sauté for about 10 seconds until fragrant.
Step 5: Pour this hot tempering (tadka) over the prepared sambar and stir well to mix all the flavors.
Step 6: Serve the Sprouted Kollu Sambar hot, ideally with steamed rice, a side of Chow Chow Thoran (a South Indian vegetable stir-fry), and crispy Papad for a complete meal. This sambar also pairs well with idli or dosa for breakfast or dinner.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 9 g |
| Carbohydrates | 30 g |
| Fiber | 7 g |
| Fat | 4 g |
| Sodium | 300 mg |
| Potassium | 450 mg |
| Vitamin A | 1500 IU |
| Vitamin C | 15 mg |
| Calcium | 60 mg |
| Iron | 2 mg |
Tips for Best Results
- Sprouting Kollu: If you don’t have sprouted Kollu, you can easily sprout horse gram by soaking it overnight and then draining the water. Leave it in a warm place for 1-2 days until small sprouts form.
- Adjust Spices: The spice level of sambar can be adjusted based on your preference. If you prefer a milder sambar, reduce the number of dry red chilies or use less sambar powder.
- Vegetables: While this recipe calls for carrots and bottle gourd, you can add other vegetables like drumsticks (Moringa), beans, or peas, depending on what’s available in your kitchen.
- Tamarind: If you don’t have tamarind paste or water, you can substitute with lemon juice, but the flavor will slightly differ.
Enjoy the wholesome and nutritious Sprouted Kollu Sambar as part of your diabetic-friendly meal plan. The rich flavors, the health benefits of Kollu, and the comforting texture of this sambar make it a perfect choice for a satisfying lunch or dinner!
