Manjal Poosanikai Sambar Recipe (Yellow Pumpkin in Toor Dal)
Manjal Poosanikai Sambar, a delightful South Indian delicacy, features the sweet, savory goodness of yellow pumpkin paired with the rich protein-packed goodness of toor dal (split pigeon peas). This flavorful dish is a perfect accompaniment to steamed rice and is enjoyed especially in the Tamil Nadu region of India. The combination of tamarind, sambar powder, and aromatic seasoning brings out the best in the tender pumpkin and creamy dal, making it a comforting and nutritious addition to any meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Arhar dal (Split Toor Dal) | 1 cup |
| Kaddu (Yellow Pumpkin) | 500 grams |
| Pearl onions (Sambar onions) | 150 grams |
| Tamarind water | 1 1/2 cups |
| Sambar powder | 2 teaspoons |
| Sugar (optional) | 1/2 teaspoon |
| Salt | To taste |
| Coriander leaves (freshly chopped) | 4 sprigs |
| Mustard seeds | 1 teaspoon |
| Asafoetida (hing) | 1 pinch |
| Curry leaves | 1 sprig |
| Dry red chillies | 2 |
| Sunflower oil (for seasoning) | As required |
Preparation Time
| Time | Duration |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 40 minutes |
| Total Time | 50 minutes |
Servings
| Number of Servings | 4 |
Cuisine
| Type | South Indian |
| Course | Lunch |
| Diet | High Protein Vegetarian|
Instructions
Step 1: Cook the Dal and Prepare Tamarind Water
To begin, we first need to cook the toor dal (Arhar dal) and prepare the tamarind water. Start by washing the dal thoroughly, then cook it in a pressure cooker with 2 cups of water. Pressure cook until the dal is soft and mushy, which will take about 3-4 whistles. Once cooked, gently whisk and mash the dal, setting it aside.
For the tamarind water, soak a small ball of tamarind in warm water for about 10 minutes. After soaking, squeeze out the pulp and strain the water. You should have about 1 1/2 cups of tamarind water, which will add tanginess and depth to the sambar.
Step 2: Cook the Sambar
In a pressure cooker, add the tamarind water, chopped yellow pumpkin (kaddu), pearl onions, salt, and sambar powder. Stir the ingredients well to combine, then cover the cooker with its lid and cook for 2 whistles. Turn off the heat and allow the pressure to release naturally, which should take about 10 minutes.
Once the pressure has released, open the cooker and stir in the pre-cooked toor dal. At this point, taste the sambar and adjust the salt or sambar powder if needed, depending on your personal preference.
Step 3: Boil the Sambar
Now, place the sambar mixture back onto the stove over medium heat. Bring it to a brisk boil, stirring occasionally. The sambar should thicken slightly, and the flavors should come together beautifully.
Step 4: Prepare the Seasoning (Tadka)
While the sambar is boiling, it’s time to prepare the seasoning (tadka). Heat a tablespoon of sunflower oil (or sesame oil, if preferred) in a small pan. Once hot, add mustard seeds and dry red chillies. Allow the mustard seeds to crackle and the red chillies to lightly roast. Once the spices release their aroma, turn off the heat and immediately stir in a pinch of asafoetida (hing) and the curry leaves. The heat will release the wonderful flavors of the seasoning.
Step 5: Final Step – Combine and Serve
Pour the prepared seasoning over the boiling sambar and give it a good stir to incorporate the spices into the sambar. Turn off the heat, and your Manjal Poosanikai Sambar is ready to be served.
Transfer the sambar to a serving bowl and garnish with freshly chopped coriander leaves for a burst of color and fragrance.
How to Serve
This sambar is best served hot with steaming white rice. You can top the rice with a dollop of ghee (clarified butter) for extra richness. Pair the sambar with a side of Beetroot Thoran (a dry, stir-fried vegetable dish) for a complete, satisfying meal.
Tips and Variations
- Adjust spice levels: If you prefer a spicier sambar, you can increase the number of dry red chillies or add a bit of finely chopped green chillies to the sambar mixture before pressure cooking.
- Pumpkin substitute: If yellow pumpkin is not available, you can use other types of pumpkin, but note that some pumpkins might alter the flavor slightly.
- Sambar powder: If you don’t have store-bought sambar powder, you can make your own by roasting and grinding a combination of coriander seeds, cumin seeds, dried red chillies, and fenugreek seeds.
- Add vegetables: You can also add other vegetables like carrots, potatoes, or drumsticks to the sambar for a more hearty version.
Nutritional Information (Approx. per serving)
| Nutrient | Amount |
|---|---|
| Calories | 180-220 kcal |
| Protein | 10-12 grams |
| Carbohydrates | 30-35 grams |
| Fiber | 7-9 grams |
| Fat | 5-7 grams |
| Sodium | 400-600 mg |
| Vitamin C | 10-15% DV |
This sambar is a great source of plant-based protein from the toor dal, while the pumpkin adds fiber and essential vitamins. The dish is naturally gluten-free and can be made vegan by skipping ghee when serving.
Conclusion
Manjal Poosanikai Sambar is a wholesome, flavorful South Indian dish that brings together the sweetness of pumpkin, the richness of dal, and the tang of tamarind. Whether served for lunch, dinner, or even as part of a festive meal, this sambar will delight your taste buds with its harmonious blend of spices and fresh ingredients. Its simplicity and nutritional benefits make it a dish that’s both easy to prepare and satisfying to eat.
This recipe offers a great opportunity to explore the flavors of South Indian cuisine in your own kitchen, and we hope you enjoy preparing and sharing it with loved ones!
