Spicy South Indian Lentil Stew
Indulge in the vibrant flavors of South India with this Spicy Lentil Stew, a nutritious dish that pairs perfectly with idli (rice dumplings) or dosai (Indian pancakes). This hearty blend of red or yellow lentils, fresh vegetables, and aromatic spices creates a deliciously comforting stew that is perfect for breakfast, lunch, or dinner. The addition of tamarind adds a delightful tanginess, while freshly grated coconut lends a rich, creamy texture. With easy-to-follow steps and easily accessible ingredients, you can bring a taste of India to your kitchen without any fuss. Try it with steamed rice for a fulfilling meal that will satisfy your taste buds!
N/A
Servings
100
Calories
19
Ingredients
Ingredients
red lentils or yellow lentils
8 ounces (picked over, washed and drained)
water
3-4 cups (for cooking lentils and soaking tamarind)
tamarind pulp
1 inch ball (for soaking)
boiling water
1 cup (for soaking tamarind)
turmeric
1/2 teaspoon (for cooking lentils)
vegetable oil
2 tablespoons (for sautéing spices)
brown mustard seeds
1/2 teaspoon (for seasoning)
cumin seed
1/2 teaspoon (for seasoning)
sambhar powder
2 teaspoons (for seasoning)
dried red chilies
2 whole (for seasoning)
asafoetida powder
1/4 teaspoon (for seasoning)
fresh curry leaves
8-10 leaves (for seasoning)
garlic cloves
2 (crushed)
desiccated unsweetened coconut
2 tablespoons (shredded)
mixed vegetables (e.g., cauliflower, zucchini, red bell pepper, okra, mushrooms, peas, Brussels sprouts)
1 lb (chopped)
firm tomatoes
4 (peeled and chopped)
extra vegetable oil
2 tablespoons (for sautéing garlic and cilantro)
extra garlic cloves
2 (finely sliced)
fresh cilantro
to garnish (chopped)
Instructions
1
In a heatproof bowl, combine the tamarind pulp with 1 cup of boiling water. Allow it to soak for 30 minutes.
2
Squeeze and press the tamarind pulp to extract as much flavor as possible, then strain the mixture to discard the solid residue. Set the tamarind water aside.
3
In a deep saucepan, combine the washed lentils with 3 cups of water and turmeric. Bring to a boil over high heat, then reduce to a simmer and cook uncovered until the lentils are tender, about 20 to 30 minutes. If the water evaporates too quickly, add an additional 1/2 to 1 cup as needed.
4
While the lentils are cooking, heat 2 tablespoons of vegetable oil in a small skillet over medium heat. Once hot, add mustard seeds, cumin seeds, sambhar masala, dried red chilies, asafoetida, curry leaves, crushed garlic, and desiccated coconut. Sauté until the coconut is golden brown, being careful not to burn it. Remove from heat and set aside.
5
Once the lentils are tender, stir in the sautéed spice mixture, chopped mixed vegetables, chopped tomatoes, and the reserved tamarind water. Mix well, cover, and let simmer until the vegetables are tender, about 10 to 20 minutes depending on their size. Add an extra 1/2 cup of water if necessary to help with cooking.
6
In a separate small skillet, heat the additional 2 tablespoons of vegetable oil and sauté the sliced garlic and chopped cilantro for about 30 seconds until fragrant. Pour this garlic-cilantro infusion over the sambhar and gently mix it through.
7
Serve the Spicy South Indian Lentil Stew hot, garnished with additional fresh cilantro, alongside idli, dosai, or rice.
Nutrition Information
4
Fat
12
Carbs
5
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Spicy South Indian Lentil Stew?
It is a nutritious South Indian dish made with red or yellow lentils, fresh vegetables, and aromatic spices, commonly known as Sambhar.
What are the best side dishes for this lentil stew?
This stew pairs perfectly with idli (rice dumplings), dosai (Indian pancakes), or simple steamed rice.
What type of lentils should I use for this recipe?
You can use either red lentils or yellow lentils for this recipe; ensure they are picked over, washed, and drained before cooking.
How many calories are in a serving of this stew?
Each serving contains approximately 100 calories.
Is this South Indian Lentil Stew vegetarian?
Yes, this recipe is entirely vegetarian and filled with plant-based protein and vegetables.
How do I prepare the tamarind for the recipe?
Soak a 1-inch ball of tamarind pulp in 1 cup of boiling water for 30 minutes, then squeeze to extract the flavor and strain out the solids.
What spices are needed for the tempering mixture?
The tempering uses vegetable oil, brown mustard seeds, cumin seeds, sambhar powder, dried red chilies, asafoetida, and curry leaves.
How long does it take to cook the lentils?
Lentils typically take 20 to 30 minutes to become tender when simmered in water and turmeric.
What vegetables can I add to this stew?
You can use a mix of cauliflower, zucchini, red bell pepper, okra, mushrooms, peas, or Brussels sprouts.
How many garlic cloves are required in total?
The recipe calls for 4 garlic cloves in total: 2 crushed for the spice mixture and 2 finely sliced for the final infusion.
What is the purpose of desiccated coconut in the recipe?
Desiccated coconut adds a rich, creamy texture and a nutty flavor when sautéed until golden brown.
When should I add the tomatoes?
Add the peeled and chopped tomatoes once the lentils are tender, along with the sautéed spice mixture and other vegetables.
What is the garlic-cilantro infusion?
It is a finishing touch where sliced garlic and cilantro are sautéed in oil for 30 seconds and poured over the finished stew.
How much fat is in one serving?
There are 4 grams of fat per serving in this recipe.
How many carbohydrates are in a serving?
Each serving provides 12 grams of carbohydrates.
What is the protein content of this dish?
This stew contains 5 grams of protein per serving.
Can I eat this for breakfast?
Absolutely! It is traditionally served for breakfast alongside idli or dosai in many South Indian households.
Is this stew spicy?
Yes, it is characterized as a spicy stew due to the use of sambhar powder and dried red chilies.
How many total ingredients are in this recipe?
There are 19 specific ingredients used to prepare this Spicy South Indian Lentil Stew.
What should I do if the water evaporates too quickly while cooking lentils?
If the water level gets too low, you can add an additional 1/2 to 1 cup of water as needed to ensure the lentils cook properly.
Should the tomatoes be peeled?
Yes, for the best texture, the 4 firm tomatoes should be peeled and chopped before being added to the stew.
What is sambhar powder?
Sambhar powder is a traditional South Indian spice blend used specifically to flavor lentil and vegetable stews.
Can I use fresh curry leaves?
Yes, the recipe specifically calls for 8-10 fresh curry leaves to provide an authentic aromatic flavor.
How long do the vegetables need to simmer in the stew?
The vegetables should simmer for 10 to 20 minutes until they are tender.
What is asafoetida powder?
Asafoetida (hing) is a pungent spice used in Indian cooking to enhance flavor and aid in the digestion of lentils.
What is the role of turmeric in this recipe?
Turmeric is added to the lentils while boiling to provide a vibrant yellow color and earthy flavor.
Is this a comfort food dish?
Yes, it is described as a heart-warming and deliciously comforting stew.
Can I use frozen peas in this recipe?
Yes, peas are listed as one of the recommended mixed vegetables for this stew.
What is the final garnish?
The dish is garnished with fresh chopped cilantro just before serving.
Is there a specific oil recommended?
Standard vegetable oil is used for both the spice tempering and the final garlic-cilantro infusion.