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Kala Vatana Sambar

 

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kala vatana sambar recipe | diabetes and kidney friendly kala vatana sambhar | South Indian style black peas sambhar | with 32 amazing images.

South Indian kala vatana sambar is a protein-packed and flavorful stew made with black peas. Learn how to make kala vatana sambar recipe | diabetes and kidney friendly kala vatana sambhar | South Indian style black peas sambhar |

kala vatana sambar is a protein-packed, hearty and flavorful South Indian dish that combines the goodness of pulse and a variety of vegetables, simmered in a flavorful tamarind and spice-infused broth. The key ingredient is black peas (kala vatana), which are soaked overnight, then pressure cooked until tender and mashed to form a base to the sambhar.

Kala vatana is a great source of fibre, protein, and other nutrients, and is a good choice for people with heart disease, diabetes, or who are trying to lose weight.

Kala vatana, or black chickpeas, adds a hearty texture and a protein punch to this traditional recipe. Bursting with vitamins, minerals, and dietary fiber, this sambar not only tantalizes the taste buds but also nourishes the body. The key to a healthy version is using minimal oil and salt.

With its vibrant colors and balanced flavors, this diabetes and kidney friendly kala vatana sambhar is a perfect accompaniment to steamed rice or idlis, offering a wholesome and satisfying meal option for any occasion.

pro tips to make kala vatana sambar: 1. Instead of kala vatana you can also use brown chickpeas to make this recipe. 2. Instead of tamarind you can use kokum or lemon juice to make this recipe. 3. You can also blend the boiled kala vatana instead of mashing it.

Enjoy kala vatana sambar recipe | diabetes and kidney friendly kala vatana sambhar | South Indian style black peas sambhar | with detailed step by step photos.

Kala Vatana Sambar recipe - How to make Kala Vatana Sambar

Tags

South Indian SambarIndian Curry recipes, North Indian, South Indian Indian PartyHealthy Indian BreakfastDiabetes and Kidney friendlySouth Indian LunchSouth Indian Dinner

Preparation Time:    Cooking Time:    Total Time:    Makes 6 servings

Ingredients
Method
For kala vatana sambar
    For kala vatana sambar
  1. To make {span class="bold1"}kala vatana sambar recipe{/span}, combine soaked kala vatana and 1 cup water in a pressure cooker.
  2. Pressure-cook it for 5 to 6 whistles. Allow the steam to escape and then open the lid.
  3. Mash it well using a potato masher and keep aside.
  4. Heat oil in a deep pan, add the mustard seeds, curry leaves and onions. Saute for 2 minutes.
  5. Add the tomatoes, drumsticks, pumpkin and doodhi. Mix well.
  6. Add 1 cup water and cover and cook on a medium flame for 10 to 12 minutes.
  7. Once the veggies are half cooked, add the tamarind pulp, turmeric, chilli powder, sambhar masala and little salt. Mix well.
  8. Add the mashed kala vatana mixture and 2 cups of water. Cook on a medium flame for 5 minutes, while stirring occasionally.
  9. Serve {span class="bold1"}kala vatana sambar{/span} hot.

Kala Vatana Sambar recipe with step by step photos

like kala vatana sambar recipe
  1. kala vatana sambar recipe | healthy kala vatana sambhar | South Indian style black peas sambhar | then do try other healthy recipes also:
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what is kala vatana sambar made of?
  1. See the below image of list of ingredients for making kala vatana sambar.

how to cook kala vatana
  1. To make kala vatana sambar recipe | diabetes and kidney friendly kala vatana sambhar | South Indian style black peas sambhar | in a pressure cooker, combine ½ cup soaked kala vatana (dried black peas). Kala vatana is not just an ingredient in kala vatana sambar; it is an integral part of the dish's identity, providing texture, flavor, thickening properties, and a host of nutritional benefits.
  2. Add 1 cup water.
  3. Pressure-cook it for 5 to 6 whistles.
  4. Allow the steam to escape and then open the lid.
  5. Mash it well using a potato masher and keep aside.

how to proceed
  1. Heat 2 tsp oil in a deep pan.
  2. Add 1 tsp mustard seeds ( rai / sarson). When mustard seeds are spluttered in hot oil at the beginning of the recipe, they release a pungent and slightly nutty aroma.
  3. Add 10 to 12 curry leaves (kadi patta). Curry leaves have a unique, pleasant aroma that can add a subtle freshness to the dish when tempered at the beginning with oil.
  4. Add ½ cup roughly chopped onions. 
  5. Sauté for 2 minutes.
  6. Add ½ cup chopped tomatoes.
  7. Add ¼ cup chopped drumstick (saijan ki phalli / saragavo). Drumsticks add a subtle, earthy flavor to the sambar that complements the richness of the kala vatana. Drumsticks are a good source of vitamins and minerals, including vitamins A, C, and K, calcium, and iron. They boost the nutritional profile of the sambar.
  8. Add ¼ cup red pumpkin (bhopla / kaddu) cubes. It cooks relatively quickly and provides a soft, melt-in-your-mouth texture, it also adds a slightly sweet and starchy element to the sambar. 
  9. Add ¼ cup bottle gourd (doodhi / lauki) cubes. Lauki adds a textural contrast to the sambar. The soft and slightly spongy nature of bottle gourd complements the heartiness of the kala vatana (black chickpeas) and other vegetables in the dish.
  10. Mix well.
  11. Add 1 cup water.
  12. Mix well and cover and cook on a medium flame for 10 to 12 minutes.
  13. Once the veggies are half cooked.
  14. Add 2 tsp tamarind (imli) pulp. Tamarind pulp can add a subtle complexity to the flavor profile of the sambar.
  15. Add ¼ tsp turmeric powder (haldi). 
  16. Add 1 tsp chilli powder.
  17. Add ½ tbsp sambar powder.
  18. Add little salt.
  19. Mix well. Add the mashed kala vatana mixture.
  20. Add 2 cups of water.
  21. Cook on a medium flame for 5 minutes, while stirring occasionally.
  22. Add chopped coriander.
  23. Serve kala vatana sambar recipe | diabetes and kidney friendly kala vatana sambhar | South Indian style black peas sambhar | hot.

pro tips to make kala vatana sambar
  1. Instead of kala vatana you can also use brown chickpeas to make this recipe.
  2. Instead of tamarind you can use kokum or lemon juice to make this recipe.
  3. You can also blend the boiled kala vatana instead of mashing it.
Nutrient values per serving
Energy40 cal
Protein1.2 g
Carbohydrates4.8 g
Fiber1 g
Fat1.8 g
Cholesterol0 mg
Vitamin A298.2 mcg
Vitamin B10 mg
Vitamin B20 mg
Vitamin B30.3 mg
Vitamin C13.5 mg
Folic Acid5.9 mcg
Calcium18.4 mg
Iron0.5 mg
Magnesium12.2 mg
Phosphorus28.5 mg
Sodium3.4 mg
Potassium93.4 mg
Zinc0.2 mg
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