Pumpkin and Dill Sambar

May 25, 2023May 25, 20230 2
Pumpkin and Dill Sambar recipe - a hearty vegan dish with Indian flavors
in Vegan

Prep

15 min

Cook

90 min

Ready In

105 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 inch fresh gingerroot , finely grated
2 cups chopped pumpkin
1/2 teaspoon turmeric
2 teaspoons salt
1/2 cup toor dal ( yellow pigeon lentils )
1/2 cup chopped fresh dill ( fennel )
3 cups water
2 teaspoons brown sugar or 2 teaspoons jaggery
1/2 lemon , juice of
masala
1/2 tablespoon vegetable oil
4 dried red chilies
1/2 teaspoon fenugreek seeds
1 tablespoon bengal gram dal
3 tablespoons coriander seeds
1/2 teaspoon hing ( asafoetida )
1 teaspoon cumin seed
1 teaspoon black peppercorns
1/2 1/2 unsweetened coconut or 5 tablespoons dried unsweetened coconut
seasoning
2 teaspoons ghee
1 teaspoon cumin seed
1 teaspoon black mustard seeds
1 dried red chili
1/4 teaspoon hing ( asafoetida )
1/2 sprig curry leaf ( about 8-10 leaves )

Nutrision Information

Servings Per Recipe
4
Calories
300
Sugar
6g
Fat
6g
Sambar is a South Indian soup or stew that usually contains lentils, vegetables, and spices. It's often served with rice or dosa and can be made with various combinations of vegetables. This recipe uses pumpkin and dill, which give it a unique flavor and texture. The masala is a blend of toasted and ground spices that complement the sweetness of the pumpkin and the herbaceousness of the dill. This sambar is hearty, satisfying, and vegan-friendly. It's perfect for a cold winter day or a lazy weekend. Enjoy it with some steamed rice or a piece of naan bread and a sprinkle of cilantro.

Instructions

1.Rinse the lentils under running cold water, then put them in a large saucepan with 1.5 liters/2 1/2 pints water, turmeric and ginger. Bring to the boil, then reduce the heat and simmer, covered, for about 1 hour, or until the lentils are cooked.
2.Meanwhile, heat the oil in a small frying pan and add the chilies, fenugreek, bengal gram dal and coriander seeds; fry over a low heat until the dal changes colour to light brown and the spices are fragrant. Remove from the heat, allow to cool and grind the spices to a fine powder.
3.Add chopped pumpkin to the lentils and bring to the boil again.
4.Add salt, fresh dill, and 2 cups of water and cook for 20 minutes or until the pumpkin is cooked.
5.Add the powdered masala spices along with the brown sugar/jaggery and the juice of half a lemon. Bring the sambar to boil again, stirring occasionally.
6.For seasoning, heat 2 teaspoons of ghee in a small saucepan. Add cumin seed, black mustard seeds, chopped dried chili and hing, if using, and fry for 30 seconds. Pour the seasoning over the sambar, mix well and serve hot.

PROS

This dish is vegan and gluten-free.
It’s packed with nutrients and fiber thanks to the lentils and pumpkin.
The spices, especially ginger and turmeric, make it very flavorful.
Dill is a unique addition that gives it an extra freshness and aroma.

CONS

Pumpkin can be difficult to find in certain seasons or regions, and chopping it can be challenging as well.
The masala needs to be ground and toasted, which can be time-consuming for some cooks.

HEALTH & BENEFITS

This dish is perfect for a healthy and balanced diet. Lentils are high in protein, fiber, vitamins, and minerals that promote good digestion, heart health, and weight management. Pumpkin is a good source of antioxidants, potassium, and vitamin A that help boost immunity and eye health. Ginger and turmeric are also anti-inflammatory and can support pain relief and cognitive function. Dill has antibacterial and anti-inflammatory properties that may improve gut health and reduce the risk of some diseases.

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