Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 180 g | Sweet, Astringent · Heating |
 Drumstick pods, cut into lengths | 300 g | Pungent, Bitter, Sweet · Heating |
 Tomato, chopped | 140 g | Sour, Sweet · Heating |
 Tamarind pulp | 20 g | Sour, Sweet · Heating |
 Coriander seeds | 7 g | Astringent, Bitter, Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fenugreek seeds | 1.5 g | Bitter, Pungent · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Ghee | 14 g | Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1400 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse and soak the toor dal for 25 minutes, then simmer it with turmeric until collapsing-soft.
- Toast the coriander, cumin, and fenugreek gently; cool and grind them to a coarse sambar spice.
- Cook the drumstick pods cut into lengths and chopped tomato in the tamarind water until just tender.
- Whisk the dal, combine it with the vegetables and ground spice, add salt, and simmer for eight minutes.
- Warm the ghee, pop the mustard seeds, and crisp the curry leaves; fold this tempering through and serve while the vegetables still hold their shape.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian sambar tradition)
Drumstick Sambar combines soft toor dal, vegetables, tamarind, and a freshly toasted spice blend. Vata: serve with soft rice and a little more ghee. Pitta: use less tamarind and fenugreek. Kapha: favor a vegetable-heavy bowl and reduce ghee.
USDA Nutrition Facts for Drumstick Sambar
| Nutrient | Per 100g | Per Serving (1 serving (519g)) |
|---|---|---|
| Energy (Calories) | 47 kcal | 246 kcal |
| Protein | 2.4 g | 12.5 g |
| Total Carbohydrates | 8.0 g | 41.4 g |
| Dietary Fiber | 2.1 g | 11.0 g |
| Total Sugars | 0.6 g | 2.9 g |
| Total Fat | 1.0 g | 5.2 g |
| Calcium | 24.7 mg | 128.3 mg |
| Iron | 0.79 mg | 4.12 mg |
| Magnesium | 27.2 mg | 141.4 mg |
| Phosphorus | 45.4 mg | 235.7 mg |
| Potassium | 220 mg | 1144 mg |
| Sodium | 105 mg | 543 mg |
| Zinc | 0.36 mg | 1.87 mg |
| Copper | 0.12 mg | 0.64 mg |
| Manganese | 0.24 mg | 1.22 mg |
| Selenium | 1.2 µg | 6.4 µg |
| Vitamin C | 21.4 mg | 111.2 mg |
| Vitamin A (RAE) | 9.4 µg | 49.0 µg |
| Vitamin E | 0.09 mg | 0.44 mg |
| Vitamin K | 1.8 µg | 9.1 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.43 mg | 2.23 mg |
| Vitamin B6 | 0.05 mg | 0.26 mg |
| Folate (DFE) | 47.3 µg | 245.8 µg |
| Choline | 1.0 mg | 5.3 mg |
