Mixed Vegetable Sambar Stew - South Indian Curry

 For your next curry night try this mixed vegetable sambar stew. It's a tasty curry with a variety of vegetables and lentils.

Mixed Vegetable Sambar Stew - South Indian Curry

A  vegetable sambar is a South Indian stew made with vegetables, lentils, tamarind paste, spices, and a sambar spice mix.

Usually quite a soupy stew, I make it a bit thicker, but you can add more water for a more authentic finish.

Try it next time you have a curry night at home. 

It's a great fakeaway curry.

Bo'ness Spice

I first tried this South Indian stew when I was invited to visit the award-winning Bo'ness Spice restaurant in Bo'ness, a small town on the outskirts of Edinburgh on the banks of the River Forth.

It's a gorgeous, bijou restaurant that specialises in authentic Bangladeshi and Indian recipes, using traditional spices with fresh local produce.

Just a handful of tables and booths in this stylish wee restaurant, but everything is cooked fresh and the service is excellent.

The flavours are like nothing I've tried before in an Indian restaurant.

You could really taste they made their own spice blends and taste the quality of the food.

The focus was on taste and not heat, which is a mistake so many Indian restaurants, that cater for the British palate make. They seem to make about 3 different sauces and coat everything in it and everything swims in sauce.

This was much more authentic Indian food.

Each dish had its own individual flavour profile and was different to the next dish.

We ordered a few dishes to share. Sabzi Sambar (the recipe I'm sharing with you today), Sabzi Rogan Josh, Tarka Dal, Bombay Aloo, Mushroom Bhaji, Pilau Rice and Peshwari Naan.

It was such a treat!

We spent most of the meal taking a forkful and saying "This is so good!".

I highly recommend this restaurant if you're looking for a really authentic Indian dinner with lots of flavour at a reasonable price, with good service in a cosy intimate space.

If you are lucky to live close enough they also provide a takeaway service.

Thanks to Mohammad for inviting us along.

Bo'ness Spice
61 South Street
Bo'ness
EH51 9HA

01506 826 777 
info@bonessspice.com

Sambar Spice

Sambar spice is a unique spice blend and the main spice mix in this Indian stew, which is popular in South Indian Cuisine.

Good restaurants make their own spice blends, but you can make homemade sambar powder or buy it pre-made from an Indian grocery store, where you will find a large selection of spice powder.

Alternatively, you can buy it online.

This special spice mix is a red fine powder made from lentils, fresh curry leaves, coriander seeds, cumin and red chillies.

Of course, every recipe varies slightly, but you could try this recipe for Sambar Powder from Hebbar's Kirchen.

What can you use instead of sambar powder?

It's really worth making or buying a good quality sambar powder, but if you can't find it, you can substitute it with rasam powder which is similar and also used in South Indian recipes.

Alternatively, Mohammad, the owner of Bo'ness Spice said you could use curry powder instead.

What other spices are in a vegetable sambar?

As well as sambar masala powder, this South Indian curry also includes turmeric powder, which the lentils are cooked with.

Also, there is garlic and fresh ginger, garam masala, chilli powder, chilli flakes (or dried chillies which were in the original recipe), fenugreek, tamarind and fresh coriander.

Ingredients to make vegetable sambar

Here are the ingredients you need to make this Indian vegetable stew. It's a fairly long list but nothing too unusual.

1. Oil - vegetable or olive oil
2. Onion - white onion
3. Garlic
4. Ginger - fresh ginger
5. Tomato
6. Red chilli powder
7. Chilli flakes
8. Sambar masala powder - or curry powder
9. Garam masala
10. Turmeric
11. Fenugreek powder - or crushed fenugreek seeds
12. Red lentils
13. Potato
14. Carrot
15. Aubergine
16. Cauliflower
17. Cabbage - white cabbage
18. Green beans - or French beans
19. Tamarind paste
20. Salt
21. Fresh coriander leaves

Can you use other vegetables?

Yes, you can definitely use other fresh vegetables in this Indian vegetable curry.

It's a good one for using up veg you have in the fridge. 

You can use seasonal vegetables or a different mix of vegetables, whatever you prefer.

Why not add some courgette or mushrooms, if you have them?

Love a vegetable curry? Try my Quick Roasted Vegetable Balti.

What is tamarind paste?

Tamarind paste is a sour and slightly sweet paste made from the tamarind pulp from the seed pods of the tamarind tree.

It is used in curries to balance the flavour of the spices and add a sour element with a bit of sweetness. 

Fresh tomato or tinned chopped tomatoes?

I use a large fresh tomato for this recipe.

On this occasion a ripe beef tomato.

However, you could use tinned tomatoes, but you would only need about a third of a 400g (14 oz) tin.

Vegetable Sambar Tips

Here are a few tips to make the best South Indian Vegetable Sambar or Sambhar.

• Add more lentils for a thicker curry
• More water for a more soupy stew
• You can use a mix of red lentils (lal masoor dal) and yellow split lentils (also known as toor dal, arhar dal, tuvar dal) or use green split lentils (moong dal or mung dal) or pigeon peas (toor dal)
• Use whichever vegetables you like
• Use more chilli powder and sambar powder for a spicier curry
• You can use extra tamarind extract, which balances the flavour of the spices
• As with all curries and stews they taste better on day two, so make it ahead if you can

The 3 stages of making a veg sambar

1. Cook the dal in a small pan with 2 cups of water (the original recipe called for 4 which makes more of a soupy stew), turmeric and salt
2. Saute the onion, garlic and ginger , then add the spices.
3. Add the vegetables, dal, water and tamarind paste, then simmer on a medium heat

Low-calorie curry

This vegetable curry is a healthy option when you are choosing an Indian dish for curry night.

It is low fat and low calorie.

Great if you are watching your weight or following a low-calorie diet like the 5:2 diet.

It's also a great way to get lots of vegetables in one meal.

Calories

4 servings = 257 calories per serving

5 servings = 205 calories per serving

6 servings = 171 calories per serving

How to make a thicker Indian stew

For a thicker stew, you can either add more lentils or mash some of the vegetables at the end of the cooking time.

This will also help thicken the curry.

For a more authentic sambar, it should be a thinner sauce.

Make it a thinner stew

If you prefer it more authentic, soupy style stew, add 4 cups (950 ml) of water to the lentils instead of 2 cups.

This will then be added to the curry as it cooks.

How to serve vegetable sambar stew

Sambar is probably served differently in South Indian homes, but here are a few ideas. 

Pick the ones that appeal to you most. I have included a few easy recipes.

Curries

• Dal - try this spinach and coconut dal or this three tin tomato, turmeric and coconut dahl.
• Aubergine balti
• Sweetcorn curry with cashews
• Chickpea curry

Indian Side dishes

• Bombay potato - a favourite in this house
• Aloo Gobi - potato & cauliflower curry
• Saag Aloo - try this easy recipe for saag aloo (potato and spinach side dish)

Rice

• Pilau rice
• Mushroom pilau rice
• Boiled rice

Indian Breads

• Naan bread
• Peshwari naan bread - with coconut
• Chapatis
• Dosa

Condiments

• Mango chutney
• Mint & coriander chutney
• Coconut chutney

How long can you store vegetable sambar?

Once cool, store the sambar in an airtight container in the fridge for 3-4 days.

The flavours will develop as it sits, so it will be even tastier after the first day.

It will thicken as it cools.

Can you freeze vegetable sambar?

Let the curry cool, then portion it up and store in labelled freezer bags or tubs for 3-4 months.

To defrost, pop a portion in the fridge overnight, then reheat.

You may need to add some hot water to thin it a little.

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How to make Mixed Vegetable Sambar

A step-by-step photo guide followed by a full printable recipe. 

Step 1

• First, make the dal.
• Add the washed lentils to a pot with water, turmeric and salt and bring to a boil.
• Reduce to a gentle simmer and leave to cook until the lentils are mushy.
• In a large pot add the chopped onions to a pot with oil on medium heat.

Step 2

• Add the garlic, ginger and chopped tomatoes.
• Saute until soft and beginning to brown.
• Add the spices, seasoning and a splash of water and cook for a few more minutes to develop the flavours.

Step 3

• Now it's time for the veg.
• Add the chopped aubergine and carrots. potato and cauliflower.

Step 4

• Keep going! There is more veg.
• Next, add the cabbage and green beans.
• Mix well to coat in the spices and cook for a few minutes. 
• You will need to add a good splash of water.

Step 5

• Now add the mushy lentils (dal) and the tamarind paste.
• Season and add more water.
• Bring to a boil and then reduce to a simmer.

Step 6

• Once the curry is well cooked, the vegetables are tender and the sauce is thickened it is ready.
• Taste to check the seasoning, then add fresh coriander (cilantro) and serve.
• Enjoy!

Indian curry, South Indian curry, vegetable curry, vegetable sambar, vegetable sambar stew, vegetable sambar curry, vegan curry, low calorie curry, low fat curry

dinner

Indian

Yield: 4-6

Author: Jacqueline Meldrum

Mixed Vegetable Sambar Stew - South Indian Curry

For your next curry night try this mixed vegetable sambar stew. It's a tasty curry with a variety of vegetables and lentils.

Prep time: 15 MinCook time: 40 MinTotal time: 55 Min

Ingredients

Dal

• 6 tablespoons red lentils, washed
• 1 teaspoon turmeric
• 1 pinch salt
• 2 cups (475g) water

Vegetables

• 1 tablespoon vegetable oil (or olive oil)
• 1 onion, peeled and chopped
• 3 cloves of garlic, crushed
• 1 inch (2 1/2 cm) piece fresh ginger, peeled and finely grated
• 1 large tomato, chopped
• 2 teaspoons chilli powder
• 2 teaspoons chilli flakes
• 2 teaspoons sambar masala powder (or curry powder)
• 1 teaspoon garam masala
• 1 teaspoon fenugreek powder
• 1 large potato, diced
• 1 carrot, sliced
• 1 aubergine (or 2 baby aubergines), diced
• 5 cauliflower florets, chopped
• 1 inch (2 1/2 cm) slice of white cabbage, chopped
• 50g (about 12) green beans, chopped
• 2 teaspoons tamarind paste
• 1 pinch salt
• 1 cup (237g) water
• 1 handful fresh coriander

Instructions

1. Add the lentils to a small pan with the turmeric, 2 cups (475ml) water and salt and cook for 20-25 minutes until the lentils are mushy.
2. While this is cooking, add the oil to a large pan and saute the onion, garlic and ginger until soft and starting to brown.
3. Add the sambar masala, garam masala, fenugreek, chilli powder, chilli flakes, a pinch of salt and a good splash of water.
4. Stir well to combine and cook for a few minutes to bring out the flavour of the spices.
5. Add all the chopped vegetables (not the coriander) and stir well to coat.
6. Now add another splash of water and cook for a few minutes.
7. Add the 1 cup (237 ml water), tamarind paste and the cooked, soft lentils (dal) and mix well. You can add more water if you want a more soupy stew.
8. Bring to the boil, reduce to a simmer, then cook for 25-30 minutes until the vegetables are tender and the sauce has thickened.
9. Serve topped with fresh coriander and serve with rice and naan bread and any side dishes you fancy.
10. Enjoy!

Notes

• You can add different veg.
• No ripe tomatoes? Add a third of a 400g (14 oz) tin of chopped tomatoes
• You can use other split lentils.
• For a thicker curry add more lentils or for a thinner more soupy stew add more water.
• If you can't find sambar powder, you can use curry powder instead.
• Once cool, store the sambar in an airtight container in the fridge for 3-4 days. The flavours will develop as it sits, so it will be even tastier after the first day. It will thicken as it cools, so you may want to add some water.
• Let the curry cool, then portion it up and store in labelled freezer bags or tubs for 3-4 months. To defrost, pop a portion in the fridge overnight, then reheat. You may need to add some hot water to thin it a little.

Calories

4 servings = 257 calories per serving

5 servings = 205 calories per serving

6 servings = 171 calories per serving

Nutrition Facts

Calories

256.79

Fat (grams)

4.72 g

Sat. Fat (grams)

0.77 g

Carbs (grams)

47.02 g

Fiber (grams)

14.73 g

Net carbs

32.35 g

Sugar (grams)

10.52 g

Protein (grams)

10.11 g

Sodium (milligrams)

93.53 mg

Cholesterol (grams)

0 mg

https://www.tinnedtomatoes.com/2023/10/mixed-vegetable-sambar-stew.html

Disclosure: I was invited to review Bo'ness Spice restaurant. I was not expected to write a positive review and any opinions expressed are my own.