Spicy Lentil Cauliflower Sambar
Delve into the heart of vibrant South Indian cuisine with this Spicy Lentil Cauliflower Sambar, a dish that bursts with flavor and color. Combining protein-rich lentils with an array of fresh vegetables like cauliflower, sweet potatoes, and bell peppers, this dish is not only satisfying but also a feast for the eyes. Infused with aromatic spices such as cumin, turmeric, and freshly minced green chilies, it offers a delightful kick that can be adjusted to your taste. Perfectly paired with brown basmati rice, this dish is elevated by the sweetness of mango peach chutney and a cool dollop of yogurt, making it a well-rounded meal that’s both nourishing and delicious. Serve it for family gatherings or weeknight dinners, and let each spoonful transport you to a culinary wonderland.
N/A
Servings
N/A
Calories
21
Ingredients
Ingredients
dried lentils
1 (cup)
water
3 (cups)
medium onion
1 (chopped)
cauliflower
1 (head, chopped)
sweet potatoes
2 (peeled and diced)
red bell pepper
1 (chopped)
vegetable oil
2 (teaspoons)
mustard seeds
1 (teaspoon)
fenugreek seeds
1/2 (teaspoon)
cumin seed
1 (teaspoon)
turmeric
1 (teaspoon)
ground coriander
1 (teaspoon)
ground cinnamon
1 (teaspoon)
cayenne
1/4 (teaspoon)
fresh green chili pepper
1 (minced, seeds removed)
tamarind paste
1 (tablespoon, dissolved in 1 cup hot water)
salt
1 (teaspoon)
minced fresh cilantro
2-3 (tablespoons)
brown basmati rice
as needed (cooked)
mango peach chutney
as needed (for serving)
nonfat yogurt
as needed (optional, for serving)
Instructions
1
Rinse the dried lentils under cold water until the water runs clear. Place them in a small saucepan along with 3 cups of water and bring to a vigorous boil.
2
Once boiling, reduce the heat to low, cover, and allow to simmer gently for 45 to 60 minutes, stirring occasionally. Ensure they remain covered and add more water if necessary to prevent sticking.
3
In the meantime, prepare the vegetables by chopping the onion, cauliflower, sweet potatoes, and red bell pepper into bite-sized pieces.
4
In a larger pot, heat the vegetable oil over medium heat. Add the mustard seeds, fenugreek seeds, and cumin seeds, then cover and shake the pot occasionally to ensure even cooking and prevent burning.
5
When the mustard seeds start popping, carefully stir in the turmeric, coriander, cinnamon, cayenne, and minced green chili, cooking for an additional 2 minutes while stirring constantly to release the spices' fragrant aromas.
6
Pour the tamarind liquid into the pot, then add the prepared onions, cauliflower, sweet potatoes, and salt. Mix everything thoroughly.
7
Cover the pot and let the mixture simmer for 10 minutes, allowing the vegetables to soften.
8
After 10 minutes, add the chopped red bell pepper, cover, and continue cooking until all the vegetables are tender, about another 5 minutes.
9
Once the lentils are cooked, drain them and fold them into the vegetable mixture. Allow to reheat if necessary.
10
Finally, stir in the fresh cilantro just before serving.
11
Spoon the Spicy Lentil Cauliflower Sambar over a bed of cooked brown basmati rice. Serve with mango peach chutney and a generous dollop of nonfat yogurt if desired.
12
Enjoy your meal!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Lentil Cauliflower Sambar?
It is a vibrant South Indian dish that combines protein-rich lentils with vegetables like cauliflower, sweet potatoes, and bell peppers in an aromatic spiced broth.
Is this Spicy Lentil Cauliflower Sambar recipe vegetarian?
Yes, this recipe is entirely vegetarian.
Is this dish vegan?
The main recipe is vegan; however, it suggests an optional dollop of nonfat yogurt for serving, which can be omitted or replaced with a plant-based alternative.
How long does it take to cook the lentils?
The dried lentils need to simmer gently for approximately 45 to 60 minutes until they are tender.
What type of lentils should I use?
The recipe calls for 1 cup of dried lentils, which are rinsed before boiling.
What vegetables are included in this sambar?
This recipe features onion, cauliflower, sweet potatoes, and red bell pepper.
Is this recipe gluten-free?
Yes, based on the ingredients listed, this recipe is naturally gluten-free.
How do I prepare the tamarind for this recipe?
Dissolve 1 tablespoon of tamarind paste in 1 cup of hot water before adding it to the pot.
What spices give this dish its flavor?
The flavor comes from mustard seeds, fenugreek seeds, cumin, turmeric, coriander, cinnamon, cayenne, and fresh green chili.
How spicy is this sambar?
The dish has a kick due to the cayenne and fresh green chili pepper, but the heat can be adjusted to your personal preference.
What should I serve with Spicy Lentil Cauliflower Sambar?
It is best served over cooked brown basmati rice with mango peach chutney and a dollop of yogurt.
How much water is needed to boil the lentils?
You will need 3 cups of water for 1 cup of dried lentils.
Do I need to peel the sweet potatoes?
Yes, the recipe instructions specify that the sweet potatoes should be peeled and diced.
How do I know when the spices are ready?
The mustard seeds will start popping, and the other spices should be cooked for 2 minutes until they release their fragrant aromas.
When do I add the red bell pepper?
Add the chopped red bell pepper after the other vegetables have simmered for 10 minutes, then cook for another 5 minutes.
What is the purpose of fenugreek seeds in this recipe?
Fenugreek seeds add a traditional, slightly bitter and nutty depth common in authentic South Indian sambar.
Can I use a different type of oil?
The recipe calls for vegetable oil, but you can use any neutral-flavored cooking oil.
Should I rinse the lentils before cooking?
Yes, you should rinse the dried lentils under cold water until the water runs clear.
How do I prevent the lentils from sticking to the pan?
Stir the lentils occasionally while they simmer and add more water if necessary.
Is this recipe considered low-fat?
Yes, it is tagged as low-fat as it only uses 2 teaspoons of oil for the entire dish.
When should I add the fresh cilantro?
The fresh cilantro should be stirred in at the very end, just before serving.
How many servings does this recipe make?
While the exact serving count isn't specified, it uses one head of cauliflower and two sweet potatoes, making it suitable for a family meal.
Can I use a different rice instead of brown basmati?
Yes, you can use white basmati, jasmine rice, or any grain of your choice.
What is the total simmering time for the vegetables?
The vegetables simmer for a total of about 15 minutes to reach tenderness.
Can I make this dish ahead of time?
Yes, like many lentil dishes, the flavors often improve the next day after the spices have melded.
What can I use if I cannot find mango peach chutney?
You can substitute it with any fruit chutney, lime pickle, or a squeeze of fresh lime juice.
Is there a specific way to chop the cauliflower?
The recipe recommends chopping the cauliflower into bite-sized pieces.
Does this recipe contain salt?
Yes, it includes 1 teaspoon of salt added along with the vegetables.
How many ingredients are in this recipe?
There are 21 ingredients listed including the spices and serving accompaniments.
What is the first step in making this sambar?
The first step is to rinse the dried lentils and bring them to a boil in a small saucepan.