Sundakkai Sambar 

Sundakkai Sambar is a delicious traditional South Indian sambar variety that is made using sundakkai or turkey berries as its main ingredient. This dish is popularly consumed inTamil Nadu, Kerala, and other parts of South India. Sundakkai is a small, green, and bitter-tasting fruit that belongs to the nightshade family. The sambar made with sundakkai has a unique flavor and is considered to be very healthy due to the presence of various nutrients and antioxidants.

Health benefits of Sundakkai or Turkey berry -

1. Rich in antioxidants: Sundakkai is a rich source of antioxidants such as flavonoids, phenolic compounds, and carotenoids. These antioxidants protect the body from free radicals, which can cause damage to cells and lead to various diseases.

2. Promotes digestion: Sundakkai is a natural digestive aid due to its high fiber content. It can help relieve constipation and other digestive issues such as bloating, flatulence, and indigestion.

3. Helps in weight management: Sundakkai is low in calories and high in fiber, making it an ideal food for weight management. It can keep you feeling full for longer, reducing your overall calorie intake.

4. Boosts immunity: Sundakkai is packed with essential vitamins and minerals such as vitamin C, iron, and calcium. These nutrients help boost the immune system and protect the body from infections and diseases.

5. Anti-inflammatory properties: Sundakkai has anti-inflammatory properties that can help reduce inflammation in the body. It can be beneficial for people suffering from arthritis, asthma, and other inflammatory conditions.

6. Regulates blood sugar: Sundakkai has a low glycemic index, which means it can help regulate blood sugar levels. It can be especially beneficial for people with diabetes.

7. Promotes healthy skin and hair: Sundakkai is rich in vitamin C, which is essential for the production of collagen. Collagen is a protein that is vital for healthy skin and hair.

The preparation of Sundakkai Sambar is quite simple firstly the toor dal is cooked and mashed then tempering is added in a kadai then Sundakkai is sautéed in it until its done then sambar powder, tamarind extract, salt is added and then the cooked toor dal is added along with required water and then this is allowed to boil until desired consistency and finally garnished with coriander leaves.

Furthermore Sundakkai Sambar is a versatile dish that can be made with different types of vegetables and lentils, depending on the region and the preferences .The addition of sundakkai to the sambar not only enhances its flavor but also adds to its nutritional value.

The Sundakkai sambar can be served hot with rice, idli, or dosa.

Check out how to make this delicious healthy Sundakkai Sambar recipe below.

Ingredients -

Toor dal -100 gms cooked and mashed 

Turkey berry (Sundakkai )-200 gms

Small onions-15-20 nos

Sambar powder-2 1/2 Tsps 

Turmeric powder-1/4 tsp 

Tamarind extract-1/2 cup

Salt to taste 

Jaggery-1/2 tsp 

Mustard seeds -1/2 tsp 

Cumin seeds-1/2 tsp 

Fennel seeds-1/2 tsp 

Fenugreek-1/4 tsp 

Asafoetida-1/4 tsp 

Curry leaves-few

Coriander leaves-few

Ghee -2 Tsps 

Recipe Video 

Method 

👉Wash and pressure cook the toor dal in 1 1/2 cups of water along with turmeric powder, asafoetida and tsp of oil for 6-7 whistles switch off the gas and allow the pressure to subside and mash the dal well and set aside.

👉Heat ghee in a kadai add mustard seeds, cumin seeds, fennel seeds, asafoetida, curry leaves and allow it to splutter.

👉Now add small onions and sauté until 3/4 done.

👉Next add the Sundakkai or Turkey berry and sauté well for 2 minutes then add little water and cook covered until it becomes soft.

👉Now add sambar powder, turmeric powder, required salt and tamarind extract mix well and allow it to boil for 2 minutes.

👉Now add the cooked toor dal , required water around (1 1/2 cups )and allow the sambar to boil until desired consistency.

👉Finally add jaggery , chopped coriander leaves and switch off the gas.

👉Serve hot with steamed rice drizzled with ghee or with idli, dosa, pongal, Upma etc..

Preparation time-30 minutes 

Serves-4-6