Avarakai Sambar
Lunch • India
How to Make Avarakai Sambar (Traditional & Healthy Version)
Avarakai Sambar is a classic South Indian dish that beautifully blends the earthy flavors of avarakai (broad beans) with aromatic spices and tangy tamarind. Commonly served as part of a wholesome lunch, this sambar is a staple in Tamil Nadu households and is cherished across Karnataka and Andhra Pradesh as well. The dish is known for its comforting taste and nourishing ingredients, making it a favorite during everyday meals and festive occasions like Pongal and Tamil New Year. With the perfect balance of protein-rich toor dal, fresh vegetables, and a medley of spices, Avarakai Sambar delivers a rich, flavorful experience that pairs well with steaming hot rice or fluffy idli. Its vibrant flavors and nutritious composition make it an excellent choice for those who want to enjoy traditional Indian cuisine while keeping their meals health-conscious. The use of avarakai, a locally grown bean, adds a unique texture and taste, making this sambar a cherished recipe passed down through generations. Whether you are looking to add more plant-based protein to your diet or seeking an authentic taste of South India, Avarakai Sambar is a must-try lunch dish that celebrates the essence of Indian culinary heritage.
Ingredients(for 1 medium bowl (approx. 250ml))
- 1 cup Avarakai (Broad Beans) (chopped)
- 1/2 cup Toor dal (Arhar dal) (washed and soaked)
- 1 tablespoon Tamarind (soaked in warm water)
- 1 medium Tomato (chopped)
- 1 small Onion (chopped)
- 1/4 teaspoon Turmeric powder (Haldi)
- 1 tablespoon Sambar powder (homemade or store-bought)
- 1/2 teaspoon Mustard seeds (Rai)
- 8-10 Curry leaves
- 1 Dry red chili - optional
- 1 teaspoon Oil (preferably sesame (til) oil)
- to taste Salt
- a pinch Asafoetida (Hing) - optional
- 2 tablespoons Fresh coriander leaves (finely chopped)
Instructions
- 1
Wash and soak toor dal for 10 minutes. Pressure cook dal with turmeric powder and enough water for 3 whistles till soft.
10 minutes
Add a drop of oil while cooking dal for smoother texture.
- 2
Soak tamarind in warm water for 10 minutes. Extract juice and discard the pulp.
5 minutes
Use fresh tamarind for more authentic flavor.
- 3
In a kadhai, heat oil. Add mustard seeds, let them splutter. Add curry leaves, dry red chili, and hing. Sauté for 1 minute.
2 minutes
Don’t overheat oil as it can burn the spices.
- 4
Add chopped onions and tomatoes. Sauté till onions turn translucent and tomatoes become soft.
3 minutes
Adding a pinch of salt speeds up tomato cooking.
Why This Dish is Healthy
This recipe is a healthy choice because it uses minimal oil, fresh vegetables, and protein-rich dal. It’s packed with dietary fiber, helping you stay full for longer and supporting weight management. The spices not only enhance flavor but also boost metabolism. As a vegetarian dish, Avarakai Sambar is ideal for those seeking balanced nutrition without excess calories.
Avarakai Sambar is rich in plant-based protein from toor dal and fiber from broad beans, making it a nutritious vegetarian lunch option. The dish provides essential vitamins like vitamin C from tomatoes and avarakai, and minerals such as potassium and iron. The use of turmeric adds anti-inflammatory benefits, while curry leaves and coriander supply antioxidants. Low in saturated fat and cholesterol, this sambar supports heart health and digestive wellness.
Pro Tips
- 💡Tip 1: Use fresh avarakai for the best texture and flavor.
- 💡Tip 2: Adjust tamarind and sambar powder according to your taste preference.
- 💡Tip 3: Cook dal thoroughly for a smooth, creamy sambar base.
Storage & Serving
Store leftover sambar in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to adjust consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
