Jackfruit Seed Sambar
Lunch • India
How to Make Jackfruit Seed Sambar (Traditional & Healthy Version)
Jackfruit Seed Sambar, known locally as 'Palaikottai Sambar' in Tamil Nadu, is a cherished South Indian lunch dish made using the nutritious seeds of the jackfruit (kathal). This sambar is a classic recipe from Tamil Nadu and Kerala, often served during summer months when jackfruit is in season. The rich, earthy flavor of jackfruit seeds blends beautifully with the tangy tamarind and aromatic spices, creating a hearty and wholesome vegetarian meal. Traditionally, sambar is enjoyed with steamed rice, idli, or dosa, making it a staple in South Indian thali. Jackfruit Seed Sambar is especially popular during family gatherings and festivals like Vishu and Pongal, when seasonal produce is celebrated. Its unique taste and texture make it a standout among sambar varieties, giving a delightful twist to the classic lentil-based stew. This health-conscious recipe uses minimal oil and fresh, local ingredients, making it ideal for calorie tracking and nutritious eating. The dish is packed with protein, fiber, and essential vitamins, making it a great choice for those seeking a balanced Indian meal that doesn't compromise on flavor or authenticity.
Ingredients(for 1 medium bowl per serving)
- 1 cup Jackfruit seeds (palaikottai) (peeled and chopped)
- 1/2 cup Toor dal (arhar dal) (split pigeon peas)
- 2 tablespoons Tamarind pulp (imli)
- 1 medium Tomato (chopped)
- 1/2 teaspoon Turmeric powder (haldi)
- 1 tablespoon Sambar powder (homemade or store-bought)
- 1/2 teaspoon Mustard seeds (rai)
- 8-10 leaves Curry leaves (kadi patta)
- 1 teaspoon Oil (preferably coconut or sesame oil)
- to taste Salt
- 1 Green chili (slit) - optional
- 1 pinch Asafoetida (hing)
Instructions
- 1
Rinse the jackfruit seeds and peel off the outer white skin. Chop them into halves or quarters for quicker cooking.
5 minutes
Soak the seeds in water for 10 minutes before peeling to soften the skin.
- 2
Wash and pressure cook the toor dal with turmeric powder and 2 cups of water until soft (2-3 whistles). Set aside.
10 minutes
Add a drop of oil to prevent dal from overflowing during pressure cooking.
- 3
Boil the jackfruit seeds in water until tender (about 8 minutes). Drain and keep aside.
8 minutes
Do not overcook seeds; they should be tender but retain some bite.
- 4
Heat oil in a kadhai. Add mustard seeds, curry leaves, and asafoetida. Let them splutter, then add chopped tomato and green chili. Sauté until tomato softens.
3 minutes
Use coconut oil for an authentic flavor.
Why This Dish is Healthy
This dish is a healthy choice because it combines plant-based proteins, complex carbohydrates, and beneficial spices without excessive oil or processed ingredients. Jackfruit seeds are naturally low in fat and high in fiber, supporting digestive health and satiety. The use of dal and vegetables ensures balanced macros, making Jackfruit Seed Sambar an excellent addition to a weight loss or diabetic-friendly Indian meal plan.
Jackfruit Seed Sambar is loaded with protein from toor dal and jackfruit seeds, which are also rich in fiber and essential micronutrients such as magnesium, potassium, and vitamin B. The inclusion of tomatoes and tamarind adds antioxidants and vitamin C, while minimal oil keeps the fat content in check. Sambar spices like turmeric and asafoetida offer anti-inflammatory benefits. This vegetarian dish is low in cholesterol and free from refined ingredients, making it highly nutritious and suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use fresh jackfruit seeds for the best flavor and texture.
- 💡Tip 2: Adjust tamarind and sambar powder to suit your taste preferences.
- 💡Tip 3: For a richer aroma, temper with a mix of mustard seeds and fenugreek seeds.
Storage & Serving
Store leftover sambar in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if needed to restore consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
