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Prawn Sambar
Lunch • India
How to Make Prawn Sambar (Traditional & Healthy Version)
Prawn Sambar is a delicious and nutritious South Indian dish that combines succulent prawns with the earthy flavors of toor dal (arhar dal), fresh vegetables, and a tangy tamarind base. Popular in coastal regions of Tamil Nadu, Kerala, and Andhra Pradesh, this curry is a regional favorite, often enjoyed during family lunches and festive gatherings. The unique blend of aromatic sambar masala, fresh curry leaves (kari patta), and the subtle sweetness of prawns creates a dish that is both hearty and comforting. Traditionally served with steamed rice or idli, Prawn Sambar is a celebration of South India’s culinary heritage. Its rich flavors and vibrant colors make it a standout at any meal, while the inclusion of local vegetables and protein-rich lentils ensures a balanced dish. With roots deeply embedded in the tradition of coastal communities, Prawn Sambar is a testament to India’s love of seafood and spices. Whether it’s Pongal in Tamil Nadu or Vishu in Kerala, this dish brings families together around the table, making every meal special.
Ingredients(for 1 medium bowl per serving)
- 200 grams Prawns (cleaned and deveined) (jhinga/chingri)
- 1/2 cup Toor dal (arhar dal)
- 2 tablespoons Tamarind pulp (imli)
- 1 medium, sliced Onion (pyaaz)
- 1 medium, chopped Tomato (tamatar)
- 1 small, diced Carrot (gajar)
- 1, cut into 2-inch pieces Drumstick (saijan ki phalli) - optional
- 2 teaspoons Sambar powder
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Mustard seeds (rai)
- 8-10 Curry leaves (kari patta)
- 1, broken Red chili (sookhi lal mirch) - optional
- a pinch Asafoetida (hing) - optional
- to taste Salt (namak)
- 1.5 teaspoons Oil (preferably coconut oil or vegetable oil)
- 1 tablespoon, chopped Fresh coriander leaves (hara dhania) - optional
Instructions
- 1
Wash and pressure cook toor dal with turmeric and 1.5 cups water for 3 whistles until soft. Mash and set aside.
10 minutes
Adding a drop of oil to dal prevents frothing and ensures even cooking.
- 2
Heat oil in a kadhai. Add mustard seeds, let them splutter. Add curry leaves, red chili, and a pinch of hing.
2 minutes
Tempering enhances aroma and flavor of the sambar base.
- 3
Add sliced onions and sauté until translucent. Add carrots, drumstick pieces, and tomatoes. Cook for 3-4 minutes.
5 minutes
Cut vegetables uniformly for even cooking and presentation.
- 4
Stir in sambar powder, salt, and tamarind pulp. Add 1 cup water. Simmer until vegetables are tender.
5 minutes
Adjust water for desired sambar consistency.
Why This Dish is Healthy
This healthy Prawn Sambar recipe is low in saturated fat, high in protein, and packed with dietary fiber, making it ideal for those managing weight or seeking balanced meals. The combination of seafood and lentils delivers complete protein, while the diverse vegetables add bulk and micronutrients. Cooking with minimal oil and whole ingredients ensures the dish retains maximum nutrition without excess calories.
Prawn Sambar is a powerhouse of nutrition, combining lean protein from prawns, plant-based protein and fiber from toor dal, and a medley of vitamins and minerals from assorted vegetables like carrots and drumsticks. Tamarind offers antioxidants, while the use of minimal oil keeps the fat content in check. This dish is rich in B-vitamins, iron, magnesium, and essential amino acids, supporting muscle health and immunity. The spices used—turmeric, mustard, and asafoetida—provide anti-inflammatory benefits and aid digestion.
Pro Tips
- 💡Tip 1: Marinate prawns with a pinch of turmeric and salt for 10 minutes to enhance flavor.
- 💡Tip 2: Use homemade sambar powder for authentic taste and aroma.
- 💡Tip 3: Add a small piece of jaggery (gud) if you prefer a subtle sweetness.
Storage & Serving
Store Prawn Sambar in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving. Avoid freezing as seafood can lose texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
