pumpkin sambar

Pumpkin Sambar Recipe

Enjoy a wholesome and flavorful Pumpkin Sambar made with tender poosanikai, kumbalkai, gummadikaya, or mathanga simmered in toor dal, flavored with tamarind, sambar powder, and traditional tempering spices. This comforting South Indian curry is perfect for digestion support and a balanced, healthy lifestyle meal.

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Description

Pumpkin Sambar

Servings: 1 bowl (approx. 250g) | Prep: 20 mins | Cook: 25 mins

Vegan Gluten-Free High-Fiber Diabetic Friendly Stove Top South Indian
168 kcal
Calories
6.3g
Protein
28.4g
Carbs
3.5g
Fats
6.1g
Fiber
2.3mg
Iron
340mg
Sodium

🧄 Ingredients

  • 1 cup pumpkin (cubed)
  • ½ cup toor dal (pigeon peas)
  • 1 small onion (sliced)
  • 1 small tomato (chopped)
  • 2 green chilies (slit)
  • ¼ tsp turmeric powder
  • Salt to taste
  • 2 cups water
  • 1 tsp sambar powder
  • ½ tsp mustard seeds
  • ¼ tsp asafoetida
  • 1 sprig curry leaves
  • 1 tsp oil
  • 2 dry red chilies
  • Fresh coriander to garnish

🍽️ Instructions

  1. Wash and pressure cook toor dal with turmeric and 1 cup water for 3–4 whistles. Mash and keep aside.
  2. In a pot, cook pumpkin with onion, tomato, green chilies, salt, and 1 cup water until soft.
  3. Add the cooked dal and sambar powder to the pot and simmer for 10 minutes.
  4. In a small pan, heat oil and prepare tempering with mustard seeds, dry red chilies, curry leaves, and asafoetida.
  5. Pour the tempering into the sambar. Stir well and simmer for 2 more minutes.
  6. Garnish with coriander and serve hot with rice or idli/dosa.
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Note: Nutritional values are approximate and may vary based on ingredients used.

Additional information

calories

160-180
Carbohydrates

20-30
Cooking Method

Stove Top
Cuisine Type

South Indian
Diet Type

Anything, Gulten-Free, High-Fiber, Veg, Vegan
Fat

0-5
Fiber

6-8
Health Goal

Balanced Diet, Digestion Support, Healthy lifestyle
Prep Time

15-25
Protein

5-10

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