Cucumber Sambar
Lunch • India
How to Make Cucumber Sambar (Traditional & Healthy Version)
Cucumber Sambar, known locally as 'Vellari Sambar', is a classic South Indian dish that highlights the unique flavors of cucumber (kheera/vellari) in a nutritious lentil-based stew. Originating mainly from the states of Karnataka and Tamil Nadu, this sambar is a staple in many households, especially during the hot summer months when cucumbers are abundant. The dish beautifully combines the earthy taste of toor dal (arhar dal) with the tang of tamarind and aromatic sambar powder, resulting in a comforting, mildly spicy meal. Served as part of a traditional lunch, often with steamed rice or idli, Cucumber Sambar is a delicious way to incorporate fresh vegetables into your diet. This sambar is a wonderful choice for vegetarians and those seeking a balanced, wholesome Indian meal. It is commonly prepared during festivals like Pongal and Ugadi, when families gather to enjoy regional specialties. The use of fresh cucumber imparts a cooling effect, making it especially suitable for the South Indian climate. The simple yet flavorful combination of spices, lentils, and vegetables makes this dish both satisfying and easy to digest.
Ingredients(for 1 medium bowl (approx. 250 ml))
- 1 cup Cucumber (kheera/vellari) (peeled and cubed)
- 1/2 cup Toor dal (arhar dal) (soaked)
- 1 tablespoon Tamarind pulp (imli) (soaked in warm water)
- 1 tablespoon Sambar powder (homemade or store-bought)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Mustard seeds (rai)
- 8-10 leaves Curry leaves (kadi patta)
- 2 Dry red chillies
- 1 teaspoon Oil (preferably coconut or sesame)
- to taste Salt
- a pinch Asafoetida (hing) - optional
- 1 tablespoon Coriander leaves (dhaniya) (finely chopped for garnish)
Instructions
- 1
Rinse and soak toor dal for 10 minutes, then pressure cook it with turmeric powder and enough water until soft (2-3 whistles). Mash the cooked dal well.
10 minutes
Dal will cook faster if soaked beforehand.
- 2
Peel and cube the cucumber. In a saucepan, add cucumber cubes, a pinch of salt, and enough water to cover. Cook until cucumber turns tender but not mushy.
5 minutes
Do not overcook cucumber to retain its crunch.
- 3
Add sambar powder, tamarind pulp, and mashed dal to the cooked cucumber. Mix well and simmer for 8-10 minutes, allowing all flavors to meld.
10 minutes
Adjust tamarind and sambar powder to your taste preference.
- 4
Heat oil in a small tadka pan. Add mustard seeds, let them splutter, then add curry leaves, dry red chillies, and asafoetida. Pour this tempering over the sambar.
3 minutes
Use coconut oil for authentic South Indian flavor.
Why This Dish is Healthy
This sambar is highly nutritious due to its high fiber content and low-calorie profile, making it ideal for weight watchers and diabetics. Combining lentils and vegetables ensures a balanced meal with complex carbohydrates and plant-based protein. Using coconut or sesame oil in moderation keeps the recipe heart-healthy. No heavy creams or excessive fats are used.
Cucumber Sambar is packed with protein from toor dal, dietary fiber from cucumber, and essential vitamins like vitamin C and A. The dish is low in fat (especially if using minimal oil), and offers minerals such as potassium and iron. Tamarind aids digestion, while spices like turmeric provide anti-inflammatory benefits. The absence of dairy and gluten makes it suitable for most diets.
Pro Tips
- 💡Tip 1: Use fresh, tender cucumbers for best flavor and texture.
- 💡Tip 2: Adjust tamarind and sambar powder according to your preferred tanginess and spice level.
- 💡Tip 3: Tempering in coconut oil adds authentic aroma and taste.
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 it thickens. Avoid freezing as cucumber may lose texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 155.0 kcal |
