South Indian Sambar (Tamarind-Lentil Stew)
Sambar is a lightly spiced yellow split pea stew with a tangy tamarind and coconut sauce, layered with coriander, cumin, mustard seed, dried red chiles, tomato, and green bell pepper. The spices are tempered in oil for added aroma, and it is served hot with rice as a comforting main dish or accompaniment.
- Prep30 mins
- Cook15 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in South Indian Sambar (Tamarind-Lentil Stew), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 24 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 80
- Heart Health
- 50
- Metabolic
- 58
- Digestive
- 39
- Inflammatory
- 44
- Performance
- 61
- General Wellness
- 1
Place yellow split peas in a saucepan with water and bring to a boil. Reduce the heat to medium-low and cook until soft, about 15 minutes. In another saucepan, mix together the tamarind pulp and water to make a watery juice. Bring to a boil over medium-high heat. Add the bell pepper and tomato to the tamarind juice and continue to boil until the vegetables are soft and the liquid has reduced to almost half.
- 2
Meanwhile, grind the coriander seeds, yellow lentils, coconut, and chilies to a paste using a mortar and pestle or food processor. Add this paste to the tamarind sauce, then stir in the yellow lentils until everything is well blended. Bring to a boil once again, then remove from the heat and set aside.
- 3
Heat oil in a small skillet over medium heat and add the mustard seeds, cumin seeds, and asafoetida powder. Once the mustard seeds start to sputter and the mixture is fragrant, remove from the heat and stir into the sambar. Serve hot.
- 4
Bring to a boil over medium-high heat.
- 5
Add the bell pepper and tomato to the tamarind juice, and keep boiling until the vegetables are soft and the liquid has reduced to almost half.
- 6
Meanwhile, grind the coriander seeds, yellow lentils, coconut, and chilies to a paste using a mortar and pestle or a food processor.
- 7
Add this paste to the tamarind sauce, then stir in the yellow lentils until well combined.
- 8
Bring it to a boil again, then remove from the heat and set aside.
- 9
Heat oil in a small skillet over medium heat, and add the mustard seed, cumin seed, and asafoetida powder.
- 10
When the mustard seeds begin to sputter and the mixture is fragrant, remove from the heat and stir into the sambar.
- 11
Serve hot.
- Calories 398.51 kcal Moderate 20%
- Protein 15.59 g Good Source 31%
- Carbohydrate 71.34 g 26%
- Total Fat 9.16 g Moderate 12%
- Saturated Fat 1.65 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.67 mg Low Source 0%
- Sodium 135.56 mg Moderate 6%
- Dietary Fiber 25.23 g Good Source 90%
- Total Sugars 21.32 g --
- Added Sugars 6.52 g Moderate 13%
- Calcium 74.24 mg Low Source 6%
- Iron 3.88 mg Good Source 22%
- Potassium 1327.45 mg Good Source 28%
- Vitamin A 74.34 mcg Low Source 8%
- Vitamin C 16.2 mg Moderate 18%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Mustard
- Tomatoes 🍅
About This Recipe
South Indian Sambar (Tamarind Lentil Stew) is an Indian side dish recipe made with 14 ingredients. It takes about 45 mins, serves 4, and is rated medium. Key ingredients include Asafoetida, Chana Dal, Coriander Seed, and Dried Chile Peppers. Each serving provides about 398.51 kcal, and is a good source of protein.
Recipe Questions
- What is South Indian Sambar (Tamarind-Lentil Stew)?
- It is an Indian stew recipe made with 14 ingredients, usually served for side dish or dinner or lunch or soup.
- What is South Indian Sambar (Tamarind-Lentil Stew) made of?
- The main ingredients are Asafoetida, Chana Dal, Coriander Seed, Dried Chile Peppers, Green Bell Pepper. The full list of 14 is above.
- What goes well with South Indian Sambar (Tamarind-Lentil Stew)?
- Explore these Indian side-dish recipes.
- How long does it take to make South Indian Sambar (Tamarind-Lentil Stew)?
- About 45 mins in total: 30 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 398.51 kcal. The full nutrition breakdown is above.
- Is South Indian Sambar (Tamarind-Lentil Stew) easy to make?
- This recipe is rated medium, with 14 ingredients and 11 steps.
- Is South Indian Sambar (Tamarind-Lentil Stew) healthy?
- South Indian Sambar (Tamarind-Lentil Stew) has an easyChef Pro health score of 59/100. Per serving, it provides 398.51 calories and 15.59 g of protein, or 31% of the Daily Value. It is a good source of dietary fiber, iron and potassium. Worth noting per serving: sodium at 135.56 mg (6% of the Daily Value), saturated fat at 1.65 g (8% of the Daily Value) and added sugars at 6.52 g (13% of the Daily Value). It contains Mustard and Tomatoes, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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