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1on1fitnessretreat

ZERO OIL SAMBHAR

  • Prep time: 10 mins
  • Cook time: 30 mins
  • Servings: 6 to 7 servings (approx. half cup cooked per serving)

Ingredients

  • Toor dal (Sambhar dal) – 1/2 cup (soaked)
  • Yellow moong dal – 1/4 cup (soaked)
  • Carrots & beans – 1/4 cup total (finely chopped)
  • Turmeric powder – 1 pinch
  • Salt – to taste
  • Water – 2 to 2.5 cups (plus extra for adjustment)

For the Zero-Oil Base & Tempering:

  • Mustard seeds (rai) – 1 tsp
  • Curry leaves (curry patta) – 8 to 10 leaves
  • Ginger – 1 tsp (finely chopped)
  • Onion – 1 medium (chopped)
  • Tomatoes – 1.5 medium (chopped)
  • Tamarind paste/juice – 1 tbsp
  • Sambhar powder – 1.5 tbsp
  • Asafoetida (hing) – 1 pinch (optional)
  • Water – small splashes as needed for dry sautéing
  • Fresh coriander – for garnish

METHOD

01

Cook the Dal & Veggies

  • Add the soaked toor dal and moong dal into a pressure cooker.
  • Add the chopped carrots and beans, along with salt and a pinch of turmeric.
  • Add 2 to 2.5 cups of water.
  • Pressure cook for 4 whistles until soft and fully cooked.

02

Prepare the Zero-Oil Base

  • Heat a dry pan over medium heat (no oil).
  • Add mustard seeds and toss until they start popping.
  • Add curry leaves and chopped ginger, immediately adding a splash of water to prevent burning.
  • Add the chopped onions and sauté using small splashes of water as needed, until translucent.

03

Build the Sambhar

  • Add the chopped tomatoes and sauté until soft and mushy.
  • Stir in the tamarind paste/juice and cook for 1–2 minutes with the tomatoes.
  • Add the sambhar powder, mixing well with a splash of water so the spices bloom without scorching.
  • Pour in the cooked dal and vegetable mixture from the pressure cooker.
  • Add a pinch of hing (optional).

04

Simmer

  • Mix thoroughly, add water to reach your desired consistency, and adjust salt if needed.
  • Bring to a boil, then reduce heat and let it simmer for 20 minutes so the sourness and spices blend smoothly into the dal.
  • Once you’ve reached the right consistency — not too thick, not too thin — garnish with fresh coriander.

SERVE WITH

  • Red rice idli
  • Ragi dosa

NUTRITION (per serving – 1/6th batch, approx. half cup cooked)

  • Calories: 110 kcal
  • Protein: 6.1 g
  • Carbohydrates: 20.4 g
  • Fat: 0.6 g
  • Fiber: 4.4 g