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Bhindi Sambhar
Lunch • India
How to Make Bhindi Sambhar (Traditional & Healthy Version)
Bhindi Sambhar is a flavorful South Indian lentil stew featuring tender bhindi (okra) simmered with tuvar dal (split pigeon peas), aromatic spices, and tangy tamarind. Originating from the southern states like Tamil Nadu and Karnataka, this dish is a staple in many homes, celebrated for its nutritious profile and comforting taste. Bhindi Sambhar is especially popular during everyday lunches and festive occasions such as Pongal and Ugadi, where sambhar varieties are central to the meal. The introduction of bhindi into sambhar adds a unique texture and subtle earthiness, balancing the tangy flavors of tamarind and the warmth of spices like sambar powder, mustard seeds, and curry leaves. This hearty vegetarian dish is enjoyed with steamed rice or idli, making it a balanced and wholesome meal. Bhindi Sambhar is an excellent choice for health-conscious individuals seeking authentic Indian flavors without excess calories. Its nutrient-rich ingredients and minimal use of oil make it both delicious and guilt-free.
Ingredients(for 1 medium bowl (about 250 ml))
- 1 cup Bhindi (Okra) (sliced into 1-inch pieces)
- 1/2 cup Tuvar dal (split pigeon peas) (washed and soaked)
- 1 small Onion (finely chopped)
- 1 medium Tomato (chopped)
- 1.5 tbsp Sambar powder (homemade or store-bought)
- 2 tbsp Tamarind pulp (imli pulp)
- 1/2 tsp Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (lal mirch)
- a pinch Hing (asafoetida)
- to taste Salt
- 1 tsp Oil (preferably cold-pressed)
- 1 tbsp Fresh coriander leaves (chopped) - optional
Instructions
- 1
Wash and soak tuvar dal for 10 minutes. Pressure cook with 1.5 cups water, turmeric powder, and a drop of oil for 3 whistles until soft. Mash gently and set aside.
10 minutes
Adding a drop of oil prevents dal from frothing.
- 2
Heat oil in a kadai. Add mustard seeds, let them splutter. Add hing and curry leaves, sauté for a few seconds.
2 minutes
Do not burn the spices; keep the flame low.
- 3
Add onions and sauté till translucent. Add tomatoes and cook until soft.
3 minutes
Sauté onions till just soft to retain nutrients.
- 4
Add chopped bhindi, sauté for 2-3 minutes until slightly tender. Avoid overcooking to retain texture.
4 minutes
Stir gently to avoid making bhindi slimy.
Why This Dish is Healthy
This dish is a healthy choice because it combines low-calorie bhindi, high-protein lentils, and antioxidant-rich spices. Bhindi Sambhar is naturally gluten-free (if homemade sambar powder is used without asafoetida), low in fat, and provides a balanced macronutrient profile suitable for weight management and diabetic diets. It is also high in fiber, promoting satiety and gut health.
Bhindi Sambhar is rich in plant-based protein from tuvar dal and packed with dietary fiber due to bhindi and other vegetables. It offers essential vitamins like vitamin C, vitamin K, and folate, as well as minerals such as potassium, magnesium, and iron. The use of minimal oil and no cream or butter keeps saturated fat low, making it heart-friendly. Turmeric, hing, and curry leaves add anti-inflammatory and digestive benefits.
Pro Tips
- 💡Tip 1: Dry bhindi thoroughly before slicing to prevent sliminess.
- 💡Tip 2: Use homemade sambar powder for enhanced flavor.
- 💡Tip 3: Add tamarind pulp only after dal has cooked to avoid toughening.
Storage & Serving
Store leftover Bhindi Sambhar in an airtight container in the refrigerator for up to 2 days. Reheat gently, adding a little water if it thickens. Best consumed fresh for optimal taste and nutrition.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
