Vegetable sambar (South India)

An Indian lentil and vegetable stew flavoured with tamarind and spices. Tangy, spicy and filling, and rich in plant protein, it is a complete plant-based dish from South India.

Preparation: 15 min  |  Cooking: 35 min  |  Servings: 4  |  Difficulty: Easy

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 122 kcal · 7 g protein · 17 g carbohydrate · 1 g fat

Ingredients

• 200 g red lentils
• 2 carrots
• 1 courgette
• 1 aubergine
• 1 tin of chopped tomatoes
• 1 tbsp sambar powder (or curry powder)
• 1 tsp tamarind or lemon

Method

1. Cook the lentils until they break down.
2. Soften the vegetables with the spices.
3. Add the tomatoes, lentils and tamarind.
4. Simmer for 20 minutes and serve with rice.

Nutritional benefits

Red lentils provide plant protein, fibre and iron, the vegetables add vitamins and antioxidants, and the spices (turmeric, and the coriander in the blend) have an anti-inflammatory quality. Tamarind gives the characteristic tang. A complete, inexpensive, 100% plant-based Indian dish, naturally gluten-free.

Variations and substitutions

• With a mix of vegetables according to the season.
• Spicier: add chilli.
• With coconut milk to mellow it.
• Served with dosas or rice.

Storage and making ahead

Keeps for 4 days and freezes well; it thickens as it cools. Excellent for batch cooking.

💡 Good to know

Tamarind (or lemon, failing that) gives sambar its typical tang: it is what sets it apart from a simple dal.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · anti-inflammatory recipes.

Foods in this recipe: red lentils · carrots · courgette · aubergine · tomatoes.

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