A flavorful South Indian vegetable and split pigeon pea soup with fresh herbs and spices – powered by plant protein and fiber. Serve with steamed rice, dosa, roti, naan, or idli.
1Tbspjaggeryor coconut sugar, date sugar, or brown sugar
½tspkashmiri red chili powder
1tspavocado oiloptional
¾teaspoonblack mustard seeds
½tspcumin seeds
½tspmethi seedsfenugreek
10curry leaves
¼teaspoonhingasafoetida
salt and pepper to tasteoptional
chopped cilantro to garnish
Instructions
Rinse the split pigeon peas well in water. In the Instant Pot or pressure cooker, add the split pigeon peas, turmeric, and 3 cups of water. Cook on High Pressure for 9 minutes. Allow the pressure to release naturally. Remove the lid and mash until smooth.
Meanwhile, sauté the onion, carrots, zucchini, and eggplant in a large pot over medium heat for about 10-12 minutes, until vegetables are tender. Add in the tomato, moringa, okra, and garlic. Continue cooking 5 more minutes. Add in a little broth or oil, if needed, to prevent sticking.
Pour in 4 cups of Umami Vegetable Broth (or water), 1-2 teaspoons tamarind paste, 1-2 tablespoons sambar powder, coconut sugar, and chili powder. Bring to a simmer and cook 10 minutes. Stir in the mashed dal and continue cooking 5-10 minutes. Stir in the chopped cilantro.
Meanwhile, in a small pan, make the temper. Add the avocado oil, then stir in the mustard seeds, cumin seeds, methi seeds, and curry leaves for 1-2 minutes, until the seeds pop. Add the hing. After 1 minutes, remove from heat and stir into the sambar.
Adjust seasonings to taste, including salt and pepper (if using). Add in 1-2 cups of vegetable broth or water if the sambar is too thick.
Serve with steamed rice, dosa, roti, naan, or idli.
Garnish with additional cilantro, if desired.
Notes
You can also use ½ cup split pigeon peas, ¼ cup split mung beans, and ¼ cup split red lentils to make this sambar.