Chow Chow Sambar Recipe (Chayote Squash Sambar)
Embark on a culinary journey to South India with this delightful Chow Chow Sambar, a fragrant and hearty lentil stew that showcases the vibrant flavors of chayote squash and the robust spices that define the region’s cuisine. Perfectly balanced and brimming with nutritious ingredients, this sambar is an excellent source of protein, making it a satisfying meal option for both vegetarians and anyone seeking a wholesome dish. Serve it alongside traditional accompaniments like idli, dosa, or rice for an authentic South Indian experience.
Ingredients
| Ingredient | Quantity |
|---|---|
| Arhar dal (Split Toor Dal) | 1 cup |
| Chow chow (chayote squash) | 2 cups, cut into cubes |
| Tamarind | 30 grams, soaked in 1 cup of water |
| Onion | 1, sliced |
| Tomatoes | 2, chopped |
| Sambar Powder | 1 tablespoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Coriander (Dhania) Leaves | 4 sprigs, roughly chopped |
| Sunflower Oil | As required |
| Salt | As required |
| Sesame (Gingelly) Oil | 1 teaspoon |
| Mustard seeds | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Dry Red Chillies | 1 |
| Curry leaves | 1 sprig, roughly torn |
Nutritional Information (per serving)
| Nutritional Component | Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 9 g |
| Carbohydrates | 30 g |
| Fiber | 8 g |
| Fat | 5 g |
| Sodium | 300 mg |
Preparation Time
| Time Component | Duration |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Total Time | 40 minutes |
Servings
| Servings |
|---|
| 4 |
Instructions
To begin making the Chow Chow Sambar, the first step involves pressure cooking the toor dal along with a sprinkle of turmeric and 2 cups of water, allowing the mixture to reach pressure and cook for 2 whistles. Once cooked, allow the pressure to release naturally before whisking the dal until smooth and set aside for later use.
In a heavy-bottomed pan, heat a teaspoon of sunflower oil over medium flame. Once the oil is warm, add the sliced onions and sauté for approximately 2 minutes or until the onions turn soft and translucent. Introduce the chopped tomatoes and chayote squash to the pan, cooking until the squash reaches a tender consistency, approximately 3/4 cooked, stirring occasionally to ensure even cooking.
Once the chow chow has softened, add the tamarind extract, sambar powder, and salt to taste, letting the mixture simmer until the raw smell of the tamarind dissipates and the chow chow is fully cooked through. Then, incorporate the previously cooked toor dal into the pan, adjusting the seasoning as necessary. Toss in the roughly chopped coriander leaves and allow everything to simmer together for an additional 2 to 3 minutes before turning off the heat.
For the tempering, in a separate small pan, heat a teaspoon of sesame oil until hot. Add the mustard seeds, allowing them to splutter before introducing the dry red chilies, roasting them lightly until browned. Next, stir in the asafoetida and curry leaves, cooking briefly until fragrant, then remove from heat.
Pour this aromatic tempering over the prepared sambar, mixing gently to incorporate the flavors throughout the dish. Your Chow Chow Sambar is now ready to serve! Enjoy this delightful stew with Homemade Soft Idli or Masala Dosa for an authentic taste of South India, or pair it with Steamed Rice and Cauliflower Thoran for a nourishing vegetarian lunch or dinner.
Tips
- For a richer flavor, consider adding a pinch of jaggery or brown sugar to balance the acidity of the tamarind.
- You can customize the spice level by adjusting the number of dry red chilies used.
- Feel free to substitute chow chow with other vegetables such as carrots or zucchini, depending on your preference and availability.
Enjoy Your Meal!
This Chow Chow Sambar is not just a dish; it’s a celebration of South Indian flavors, perfect for family gatherings or a comforting weeknight meal. Dive into the delightful experience of making and enjoying this dish that resonates with love and tradition!
