Healthy Palak Sambar Recipe | Easy South Indian Spinach Sambar

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Introduction

Palak Sambar is a wholesome South Indian dish made with protein-rich toor dal, fresh spinach (palak), tomatoes, potatoes, onions, garlic, green chilies, dried red chilies, coriander leaves, and curry leaves. It's a comforting one-pot meal that's nutritious, flavorful, and perfect with hot rice, idli, dosa, or chapati.

Health Benefits

1.🥬 Palak (Spinach): Rich in iron, calcium, folate, vitamins A, C, and K.

2.🫘 Toor Dal: Excellent source of plant protein and fiber that keeps you full longer.

3.🍅 Tomatoes: High in vitamin C and lycopene, supporting immunity.

4.🥔 Potatoes: Provide energy and potassium.

5.🧄 Garlic: Supports heart health and immunity.

6.🌶️ Green & Red Chilies: Add antioxidants and enhance flavor.

7.🌿 Coriander & Curry Leaves: Improve digestion and add freshness.

Ingredients

* 1 cup toor dal (split pigeon peas)

* 2 cups chopped spinach (palak)

* 1 medium potato, diced

* 1 onion, chopped

* 2 tomatoes, chopped

* 5-6 garlic cloves

* 3-4 green chilies

* 2 dried red chilies

* A handful of coriander leaves

* Few curry leaves

* ½ tsp turmeric powder

* 1 tsp red chili powder (optional)

* 1 tbsp sambar powder

* Small lemon-sized tamarind (or 2 tbsp tamarind pulp)

* Salt to taste

For Tempering

2 tsp oil or ghee

1 tsp mustard seeds

½ tsp cumin seeds

A pinch of asafoetida (hing)

Few curry leaves

Method

1.Wash the toor dal thoroughly and pressure cook it with turmeric until soft.

2.In another pot, cook the potatoes until slightly tender.

3.Add onions, tomatoes, green chilies, garlic, and cook for 5-6 minutes.

4.Add chopped spinach and cook until wilted.

5.Mix in the cooked dal and potatoes.

6.Add tamarind extract, sambar powder, red chili powder (if using), and salt.

7.Simmer for 10-12 minutes so all the flavors blend well.

8.Heat oil or ghee in a small pan. Add mustard seeds, cumin, dried red chilies, hing, and curry leaves.

9.Pour the tempering over the sambar.

10.Garnish with fresh coriander leaves and serve hot.

Serving Suggestions

1.Serve with steamed rice and a spoon of ghee.

2.Enjoy with idli or dosa.

3.Pair with chapati for a healthy dinner.

4.Serve alongside papad and pickle for a complete South Indian meal.

Tips

1.Soak the dal for 20-30 minutes for faster cooking.

2.Don't overcook the spinach to preserve its nutrients and vibrant green color.

3.Adjust tamarind according to your preferred tanginess.

4.Ghee in the tempering gives the best aroma and taste.

5.Let the sambar rest for 10 minutes before serving—it tastes even better as the flavors develop.

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