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
- 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
- 1 teaspoon Oil (preferably sesame (til) oil)
- to taste Salt
- a pinch Asafoetida (Hing)
- 2 tablespoons Fresh coriander leaves (finely chopped)
Step-by-step instructions
Step 1 · Wash and soak toor dal for 10 minutes
Wash and soak toor dal for 10 minutes. Pressure cook dal with turmeric powder and enough water for 3 whistles till soft.
Step 2 · Soak tamarind in warm water for 10 minutes
Soak tamarind in warm water for 10 minutes. Extract juice and discard the pulp.
Step 3 · In a kadhai
In a kadhai, heat oil. Add mustard seeds, let them splutter. Add curry leaves, dry red chili, and hing. Sauté for 1 minute.
Step 4 · Add chopped onions and tomatoes
Add chopped onions and tomatoes. Sauté till onions turn translucent and tomatoes become soft.
Step 5 · Add chopped avarakai and sauté for 2 minutes
Add chopped avarakai and sauté for 2 minutes. Pour in tamarind extract, sambar powder, and salt. Cook for 8-10 minutes till beans are tender.
Step 6 · Add cooked dal to the kadhai
Add cooked dal to the kadhai. Mix well and simmer for 5 minutes. Adjust water for desired consistency.
Step 7 · Garnish with fresh coriander leaves
Garnish with fresh coriander leaves. Serve hot with rice, idli, or dosa.
Why this recipe 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.
A note on tradition
Avarakai Sambar is a prominent lunch dish in Tamil Nadu, especially during festive gatherings like Pongal and Tamil New Year. It’s often served as part of a traditional South Indian thali, highlighting the region’s love for lentil-based curries and seasonal vegetables. The recipe varies between households, with some adding coconut for richer texture. Sambar is integral to daily meals and offers a taste of regional identity with every spoonful.