Beetroot Sambar Recipe – Tangy Beetroot Lentil Curry
This vibrant and tangy Beetroot Sambar is a beloved dish from South India, offering a delightful combination of earthy beets, flavorful lentils, and a zesty tamarind base. The addition of homemade sambar powder, sesame oil, and an aromatic seasoning brings this dish to life, creating a hearty and satisfying vegetarian curry that’s high in protein and perfect for a nutritious lunch.
Cuisine: South Indian | Course: Lunch | Diet: High Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Beetroot, peeled and diced | 1 Beetroot |
| Pearl onions (Sambar Onions), quartered | 10 Pearl onions |
| Arhar dal (Split Toor Dal) | 1 cup |
| Tamarind Water | 1-1/2 cups |
| Sambar Powder | 1 tablespoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Ingredients for Seasoning | |
| Sesame (Gingelly) Oil | 1 teaspoon |
| Mustard seeds (Rai/ Kadugu) | 1 teaspoon |
| SSP Asafoetida (Hing) | 2 pinches |
| Curry leaves | 2 sprigs |
| Dry Red Chilli | 1 whole |
| Coriander (Dhania) Leaves, chopped | 4 sprigs |
Preparation Time: 10 minutes
Cook Time: 45 minutes
Instructions:
-
Cook the Toor Dal:
- Begin by cooking the toor dal (Arhar dal) with 2 cups of water in a pressure cooker. Cook for 2 whistles on high heat, then reduce the heat and simmer for another 3-4 minutes. Turn off the heat and allow the pressure to release naturally.
- Once the pressure is released, check the consistency of the dal. If it is too thick, simply add some water and whisk it to achieve a thick, pourable consistency.
-
-
Cook the Beetroot:
- In the same pressure cooker, add the beetroot, tamarind water, pearl onions, salt, and sambar powder. Cook for 3 whistles, then turn off the heat and allow the pressure to release naturally. The beets should be tender and fully cooked by this time.
-
Combine the Dal and Beetroot Mixture:
- Once the pressure is released from the cooker, transfer the cooked beetroot mixture along with the dal into a large saucepan. Place it on medium heat. Taste the sambar for seasoning and adjust by adding more salt or sambar powder if needed. Bring the mixture to a brisk boil.
-
Prepare the Seasoning (Tadka):
- While the sambar is boiling, prepare the seasoning. Heat sesame oil in a small frying pan (tadka pan). Add mustard seeds and let them crackle. Then, add the dry red chilli and sauté it until slightly roasted.
- Add the curry leaves and asafoetida (hing) powder, stirring for a few seconds. Turn off the heat once the spices are well roasted.
-
Finish the Beetroot Sambar:
- Pour the hot seasoning over the boiling sambar. Add the freshly chopped coriander leaves and stir well. Turn off the heat once everything is well combined.
-
Serving:
- Transfer the Beetroot Sambar into a serving bowl and garnish with more coriander if desired. Serve hot with steamed rice, a side of Chow Chow Thoran, and crispy Elai Vadam for a traditional South Indian meal.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 10 g |
| Carbohydrates | 40 g |
| Fiber | 8 g |
| Fat | 7 g |
| Sodium | 400 mg |
Tips:
- If you prefer a spicier sambar, you can increase the amount of sambar powder or add extra green chilies when cooking the beetroot.
- The tamarind water adds a tangy flavor, but you can adjust the quantity depending on your preferred sourness level.
- For a richer flavor, you can add a tablespoon of coconut milk to the sambar once it’s cooked and before the seasoning is added.
This Beetroot Sambar is not only healthy but also a delicious, protein-packed dish that pairs wonderfully with rice, making it the perfect choice for a wholesome lunch. The combination of earthy beets and aromatic spices creates a harmonious balance of flavors that is sure to satisfy your taste buds!
