International Cuisine

Sweet Pumpkin Sambar with Toor Dal (Manjal Poosanikai Sambar)

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Manjal Poosanikai Sambar Recipe (Yellow Pumpkin in Toor Dal)

Introduction:

Manjal Poosanikai Sambar, also known as Yellow Pumpkin in Toor Dal Sambar, is a quintessential South Indian dish that effortlessly combines the sweetness of pumpkin with the tanginess of tamarind, creating a flavor-packed bowl of comfort. A staple in many South Indian households, this nutritious sambar is loaded with high-protein toor dal and is perfect for a wholesome lunch. With its delicate balance of flavors, this sambar is an ideal accompaniment to rice or idli and can easily be made vegan.

This recipe for Manjal Poosanikai Sambar highlights the versatility of pumpkin (Manjal Poosanikai), a vegetable that not only adds a rich sweetness but also contributes to the dish’s overall nutritional value. Whether you’re new to cooking South Indian food or you’re simply craving a heartwarming sambar, this dish promises to delight your taste buds with its wholesome ingredients and authentic preparation.


Ingredients:

The ingredients are divided into two categories: Main Ingredients and Ingredients for Seasoning. Here’s a detailed breakdown of what you’ll need to make this delectable sambar:

Main Ingredients:

Ingredient Quantity
Arhar dal (Split Toor Dal) 1 cup
Kaddu (Parangikai/Pumpkin) 500 grams
Pearl onions (Sambar Onions) 150 grams
Tamarind Water 1-1/2 cup
Sambar Powder 2 teaspoons
Sugar 1/2 teaspoon (optional)
Salt To taste
Coriander (Dhania) Leaves 4 sprigs, freshly chopped

Ingredients for Seasoning:

Ingredient Quantity
Mustard seeds (Rai/Kadugu) 1 teaspoon
Asafoetida (Hing) 1 pinch
Curry leaves 1 sprig
Dry Red Chillies 2
Oil For seasoning

Nutritional Information:

  • Protein: High (due to Toor Dal)
  • Fiber: Rich (from pumpkin and dal)
  • Vitamins & Minerals: High in Vitamin A, Vitamin C, Potassium, and Iron

Allergen Information:
This recipe is naturally gluten-free and dairy-free. The dish contains legumes (toor dal), which may not be suitable for individuals with legume allergies. Ensure that the tamarind water and sambar powder do not contain any added gluten or artificial additives.


Dietary Preferences:

  • High Protein: The inclusion of Toor Dal (Arhar Dal) makes this dish a great source of plant-based protein, suitable for vegetarians.
  • Vegan: Free from animal-based products, making it a perfect vegan option.
  • Gluten-Free: Ideal for those with gluten sensitivities.

Preparation Instructions:

Step 1: Cook the Toor Dal

  • Begin by washing the toor dal thoroughly. In a pressure cooker, add 1 cup of toor dal along with 2 cups of water. Pressure cook for about 3-4 whistles or until the dal is soft and mushy.
  • Once cooked, gently mash the dal and set it aside.

Step 2: Prepare Tamarind Water

  • To make tamarind water, soak a small lemon-sized ball of tamarind in warm water for 10-15 minutes, then extract the pulp by squeezing it with your hands or using a strainer.

Step 3: Pressure Cook the Sambar

  • In a pressure cooker, combine the tamarind water, pearl onions, chopped yellow pumpkin, salt, and sambar powder. Stir the ingredients together and close the lid.
  • Pressure cook for 2 whistles and then turn off the heat. Let the pressure release naturally.

Step 4: Combine the Dal and Sambar

  • After the pressure has been released, carefully open the cooker and add the mashed toor dal into the cooked pumpkin mixture. Stir well and check the seasoning. You may add more salt or sambar powder to taste. Bring the sambar to a brisk boil over medium heat.

Step 5: Prepare the Seasoning

  • In a small frying pan, heat a little oil. Add the mustard seeds and let them splutter. Then, add a pinch of asafoetida, curry leaves, and dry red chilies. Sauté for a few seconds until aromatic, and pour this tempering over the boiling sambar.

Step 6: Final Touch

  • Add freshly chopped coriander leaves to garnish the sambar. Stir well and simmer for a few more minutes, allowing all the flavors to meld together.

Serving Suggestions:

Manjal Poosanikai Sambar is best served hot with steamed rice or with traditional South Indian accompaniments like idli or dosa. You can also pair it with appam or even parotta for a satisfying meal. The subtle sweetness from the pumpkin complements the tangy tamarind and spicy sambar powder, making it a perfect balance of flavors.


Conclusion:

Manjal Poosanikai Sambar is more than just a meal—it’s a comforting, nourishing dish that showcases the best of South Indian flavors. The richness of toor dal, combined with the sweet undertones of pumpkin and the tang of tamarind, creates a delightful sambar that is both flavorful and nutritious. Whether enjoyed on a lazy afternoon or as part of a festive spread, this dish is sure to be a favorite in your culinary repertoire.

For those following a vegetarian or vegan diet, this sambar offers a hearty, protein-packed option, while the delightful seasoning adds a depth of flavor that will leave everyone asking for more. So, gather your ingredients, follow the steps, and enjoy a bowl of this traditional South Indian comfort food!

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