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Tiffin Sambar

Name: Tiffin Sambar
Cuisine: Indian

South Indian • Vegetarian

100

kcal

—

Protein

—

Carbs

—

Fat

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How to Make Tiffin Sambar (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

Tiffin Sambar is a quintessential South Indian dish, cherished for its aromatic flavors and versatility. Originating from Tamil Nadu and Karnataka, this light yet flavorful sambar is specially crafted to accompany popular breakfast snacks like idli, dosa, and vada. Unlike the regular sambar, Tiffin Sambar uses minimal oil and finely chopped vegetables, resulting in a thinner consistency that’s perfect for soaking up with soft idlis or crispy dosas. Its tangy, mildly spicy taste, infused with the earthy notes of toor dal (arhar dal) and a unique blend of sambar powder, makes it a staple in Indian households and tiffin centers. Traditionally served during breakfast or lunch, Tiffin Sambar is also a highlight during regional festivals like Pongal and Ugadi, where wholesome, comforting dishes take center stage. With its vibrant medley of vegetables and lentils, this vegetarian sambar is not only delicious but also nutrient-rich. The dish reflects the rich culinary heritage of South India, celebrating local produce and age-old cooking techniques. If you’re seeking an authentic, healthy Indian recipe for your daily tiffin or festive feast, Tiffin Sambar is a perfect choice.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 medium bowl (approx. 200 ml))

1/2 cup Toor dal (arhar dal) (yellow split pigeon peas)
1/2 cup Carrot (finely chopped (gajar))
1/4 cup Pumpkin (cubed (kaddu))
1/2 Drumstick (cut into pieces (sahjan ki phalli)) - optional
1 small Onion (finely chopped (pyaz))
1 small Tomato (chopped (tamatar))
1.5 tbsp Sambar powder (authentic South Indian blend)
1/4 tsp Turmeric powder (haldi)
1/2 tsp Mustard seeds (rai)
8-10 Curry leaves (kadipatta)
a pinch Asafoetida (hing)
1 tbsp Tamarind pulp (imli)
1 Green chillies (slit (hari mirch)) - optional
to taste Salt (namak)
1 tsp Oil (preferably cold-pressed)
1 tbsp Fresh coriander leaves (finely chopped (dhaniya)) - optional

Instructions

1
Rinse toor dal thoroughly and pressure cook with 2 cups water, turmeric powder, and a pinch of hing until soft (3-4 whistles). Mash well.
10 minutes
For creamier texture, mash dal while still hot.
2
In a kadhai, heat oil. Add mustard seeds and let them splutter. Add curry leaves, chopped onion, and green chillies. Sauté until onion turns translucent.
3 minutes
Use a heavy-bottomed kadhai for even cooking.
3
Add chopped carrots, pumpkin, and drumstick. Sauté for 2 minutes. Add tomato and cook until soft.
5 minutes
Cut vegetables uniformly for faster cooking.
4
Add sambar powder and salt. Mix well. Pour in cooked dal and 1 cup water. Stir and simmer for 5 minutes.
5 minutes
Adjust water for desired consistency.

Why This Dish is Healthy

This light South Indian sambar uses less oil and wholesome lentils, making it lower in calories and saturated fat than many gravies. Packed with vegetables and legumes, it supports weight management and digestive health. Its high fiber content helps control blood sugar, and the spices boost metabolism and immunity, making Tiffin Sambar a healthy, balanced choice.

Tiffin Sambar is rich in plant-based protein from toor dal, making it a great choice for vegetarians. The medley of vegetables like carrot, pumpkin, and drumstick provides dietary fiber, vitamins A and C, and essential minerals such as potassium and magnesium. Minimal oil usage keeps the dish heart-friendly, while tamarind offers antioxidants. Sambar powder adds anti-inflammatory spices like coriander, cumin, and fenugreek.

Pro Tips

💡Tip 1: Use freshly ground sambar powder for authentic flavor.
💡Tip 2: Add a few drops of ghee while serving for enhanced aroma (optional for vegan adaptation).
💡Tip 3: Soak tamarind in warm water for quicker extraction of pulp.