Lentil Sambar Recipe
🕒 Total Time: 1 hour 20 minutes
🥘 Yield: Serves 6
Description
A colorful dish that pleases the eye and the palate. Make it as spicy as you dare! Lentil Sambar is a delightful combination of lentils, vegetables, and aromatic spices, perfect for a weeknight dinner or any occasion. This recipe is adapted from Moosewood Restaurant’s Low-Fat Favorites, a trusted source for healthy and delicious meals.
Ingredients
- 1 cup dried lentils
- 3 cups water
- 1 onion, chopped
- 1 cup cauliflower, chopped into bite-sized pieces
- 2 small sweet potatoes, chopped into bite-sized pieces
- 1 red bell pepper, chopped into bite-sized pieces
- 1 tablespoon mustard seeds
- 1 teaspoon fenugreek seeds
- 2 teaspoons cumin seeds
- 1/2 teaspoon turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper
- 1 green chili pepper, chopped
- 1 tablespoon tamarind paste dissolved in 1/4 cup hot water
- Salt to taste
- Fresh cilantro for garnish
- Cooked brown basmati rice, for serving
- Peach chutney, for serving
- Nonfat yogurt, for serving
Instructions
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Cook Lentils: Rinse the lentils and place them in a small saucepan with 3 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 45 to 60 minutes, until tender. Stir occasionally and add more water if necessary.
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Prepare Vegetables: While the lentils are cooking, chop the onion, cauliflower, sweet potatoes, and bell pepper into bite-sized pieces and set aside.
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Saute Spices: In a large pot, warm oil over medium heat. Add mustard seeds, fenugreek seeds, and cumin seeds. Cover the pot and shake occasionally until mustard seeds begin to pop. Then, stir in turmeric, coriander, cinnamon, cayenne, and chopped chili. Saute for another 2 minutes, stirring constantly.
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Combine Ingredients: Stir in the tamarind liquid, then add onions, cauliflower, sweet potatoes, and salt. Combine well, cover, and simmer for 10 minutes.
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Add Bell Pepper: Add chopped bell pepper, cover, and continue to cook until all vegetables are tender, about 5 minutes.
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Mix Lentils and Vegetables: Drain the cooked lentils and stir them into the vegetable mixture. Reheat if necessary.
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Finish and Serve: Stir in fresh cilantro. Ladle the lentil sambar over cooked brown basmati rice and serve with mango peach chutney and a generous dollop of yogurt, if desired.
Nutritional Information (per serving)
- Calories: 215
- Fat: 2.6g
- Saturated Fat: 0.4g
- Cholesterol: 0mg
- Sodium: 451.2mg
- Carbohydrates: 38.5g
- Fiber: 14.5g
- Sugar: 7.1g
- Protein: 11.7g
Recipe Notes
- Feel free to adjust the spiciness of the lentil sambar according to your preference.
- Serve this dish with steamed rice or naan bread for a complete meal.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
