White Pumpkin Sambar (Poosanikkai Sambar)
This flavorful south Indian stew features lentils cooked with meltingly tender cubes of ash gourd or white pumpkin. Serve with rice or dosa for a nourishing meal.
Servings: 6 servings
Calories: 157kcal
Cost: $4.15 per recipe/$0.70 per serving
Equipment
- Pressure cooker (or saucepan for cooking lentils)
- Large saucepan or Dutch oven
Ingredients
- 3 cups cooked toor dal (from 1 cup dried lentils cooked with ½ teaspoon turmeric)
- 2 teaspoons oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- ¼ teaspoon asafetida
- 2 sprigs curry leaves
- 1 large tomato (diced)
- 4 cups white pumpkin cubes (trim the green skin and cut in ½-inch cubes)
- 1 cup water
- 1 tablespoon tamarind paste
- 1 heaping tbsp sambar powder (taste and add more if needed)
- 1 tablespoon grated jaggery (or sugar)
- Salt to taste
Optional tadka ingredients
- 1 tablespoon oil
- ½ teaspoon mustard seeds
- 1 sprig curry leaves
Instructions
- Heat 1 teaspoon oil in a saucepan or pot over medium high heat. Add to it the mustard seeds, cumin seeds and asafetida. As soon as you hear the mustard seeds begin to pop, add the curry leaves and mix.
- Add the pumpkin cubes and a cup of water. Bring to a boil, then cover the pan and cook 8-10 minutes or until the pumpkin is tender.
- Stir in the tomatoes and tamarind. Let the tomatoes cook until pulpy, 2-3 minutes.
- Add dal to the pan and mix in.
- Stir in the sambar powder and jaggery. Return to a boil and let the sambar simmer for another two to three minutes. Add salt to taste and turn off heat.
Optional tadka for finish
- Heat the remaining 1 tablespoon oil and add the mustard seeds and curry leaves. When the mustard crackles, pour the oil over the dal and mix well.
Nutrition
Serving: 1 serving | Calories: 157kcal | Carbohydrates: 23g | Protein: 7g | Fat: 5g | Saturated Fat: 0.5g | Potassium: 103mg | Fiber: 5g | Sugar: 5g | Vitamin A: 298IU | Vitamin C: 26mg | Calcium: 78mg | Iron: 3mg