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Healthy Sprouted Kollu Sambar Recipe | Protein-Packed South Indian Delight

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Sprouted Kollu Sambar Recipe

Description
Sprouted Kollu Sambar is a delightful South Indian dish that is perfect for your everyday meal. Known for its rich protein content, Kollu, also called Horse Gram, is packed with health benefits. This dish is versatile, and you can include your favorite vegetables to add even more nutritional value. Ideal for a wholesome lunch, this diabetic-friendly recipe is simple to prepare and bursting with flavor.

Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly


Ingredients

Ingredients Quantity
Kollu (Horse Gram) 1 cup, sprouted
Carrot 1 cup, cut into ½-inch sticks
Bottle Gourd (Lauki) 1 cup, cut into ½-inch sticks
Tomato 1, chopped
Small Onions 10, halved
Tamarind Water 1 cup
Sambar Powder 2 tsp
Turmeric Powder ½ tsp
Salt To taste
Sesame Oil (Til Oil) 1 tsp
Mustard Seeds (Rai) 1 tsp
Dried Red Chilies 4
Asafoetida (Hing) ¼ tsp
Curry Leaves 2 sprigs

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Serves: 4


Instructions

  1. Cook the Sprouted Kollu:
    Begin by adding the sprouted Kollu (Horse Gram) to a pressure cooker with 3 cups of water. Cook it for about 6 whistles. Once the pressure is released naturally, open the lid and mash the Kollu lightly. Set it aside in a bowl.

  2. Cook the Vegetables:
    In the same pressure cooker, add the chopped carrots, bottle gourd (lauki), tamarind water, Sambar powder, halved small onions, turmeric powder, chopped tomato, and salt. Cook for 2 whistles. Once done, release the pressure and open the cooker.

  3. Combine the Kollu and Vegetables:
    Add the mashed Kollu to the cooked vegetables along with additional tamarind water. Bring it to a boil and let it simmer for a few minutes. Turn off the heat once everything is well combined.

  4. Prepare the Tempering (Tadka):
    Heat sesame oil in a small pan. Add mustard seeds and let them splutter. Then, add dried red chilies, asafoetida (hing), and curry leaves. Sauté for about 10 seconds, allowing the flavors to infuse.

  5. Finish the Dish:
    Pour this tempering over the cooked Kollu Sambar and stir well. Adjust the salt to taste.

  6. Serve:
    Serve the hot Sprouted Kollu Sambar with steamed rice, Chaw Chaw Thoran, and papad for a complete, satisfying meal.


Enjoy this nutritious and flavorful Sprouted Kollu Sambar as a part of your wholesome lunch! Its rich, hearty flavors combined with the health benefits of sprouted Kollu make it a wonderful addition to your regular meals.

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