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3. Return pressure cooker to the stove. Add the onion, tomatoes, spinach, and remaining 2 cups of water. Bring to a boil. Reduce heat and simmer for 6 to 7 minutes. Add sambhar powder and tamarind. Continue to simmer for an additional 5 minutes.

4. Prepare seasoning: In a small fry pan, heat oil on medium-high heat. Add the asafetida and mustard seeds. Cover with lid and cook for a few seconds until mustard seeds stop popping. Remove from heat and add curry leaves. Cook for a few seconds. Add seasoning to sambhar. Transfer to a serving bowl and serve hot.

NOTE: To cook in a skillet: Wash and soak dal as in step 1 above. Combine drained dal, 5 cups of water, salt, and turmeric. Bring to a boil on medium-high heat. Reduce heat and simmer for 20 to 30 minutes, until the beans are very soft. Follow steps 3 and 4 to finish cooking.

NUTRITION INFORMATION PER SERVING:

Calories: 114; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 19 g; Protein: 6 g; Fiber: 5 g;

Sodium: 402 mg

GF

Coconut-Vegetable Sambhar

Nariyal-Subji Sambhar

SOAK: 2 hours or longer (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES : 8 servings

SERVING SIZE: 1 cup

I used to make this sambhar the traditional way, grinding the grated coconut with water and then adding it to the sambhar. But then I discovered coconut milk. I was very happy with the results, and I now keep a can of coconut milk handy.

You can, of course, use store-bought sambhar powder to save time. I like to prepare my own sambhar powder; it lasts me for three to four batches of sambhar. It’s worth the effort, and I can adjust the heat and flavor to my family’s liking.

¾ cup (split, hulled) toor dal

6 cups water

1 teaspoon salt, divided

1 teaspoon turmeric

SEASONING (CHOUNK)

1 tablespoon canola or vegetable oil

⅛ teaspoon asafetida powder

½ teaspoon mustard seeds

½ teaspoon cumin seeds

6-8 curry leaves, chopped

1 cup frozen white pearl onions, or shallots,

peeled

1 cup eggplant, chopped into 1-inch pieces

1 cup green peppers, chopped into1-inch

pieces

1 cup green beans, chopped into 1-inch

pieces, or frozen green beans

4 tablespoons sambhar powder (page 24), or

purchased

½ cup coconut milk

2 teaspoons tamarind paste or 3 tablespoons

tamarind sauce (page 25)

2 tablespoons cilantro, chopped

1. Wash dal in 3 to 4 changes of water. Soak for 2 hours or longer. (Dal can be cooked without soaking if you don’t have time and are using the pressure cooker.) Drain the soaking water.

2. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, combine washed dal, 2 cups of water, ½ teaspoon salt, and turmeric. Cover with a pressure cooker lid and put the pressure weight in place. Once the pressure is fully developed, give pressure for 5 minutes. Open the lid carefully once the pressure cooker is safe to open. Stir the dal with a wire whisk a few times until smooth. Set aside.

3. Prepare seasoning: In a 3- to 4-quart saucepan, heat the oil on medium-high heat, to near smoking point. Add the asafetida and mustard seeds. Cover with lid, cook for a few seconds until mustard seeds pop. Add cumin seeds and curry leaves. Cook for a few seconds. Add pearl onions and eggplants and stir-fry for 1 minute. Add peppers and green beans and ½ teaspoon salt. Bring to a boil. Reduce heat to a low boil, cover with lid, and simmer for about 5 minutes.

4. Add the cooked dal to the vegetables. Add remaining 2 cups of water, sambhar powder, tamarind, and coconut milk. Bring to a boil. Reduce heat to a low boil and simmer for another 5 minutes.

5. Transfer to a serving bowl and garnish with cilantro. Serve hot with rice.

NOTE: To cook in a skillet: Wash and soak dal as directed in step 1 above. Combine drained dal, 5 cups of water, ½ teaspoon salt, and turmeric. Bring to a boil on medium-high heat. Reduce heat and simmer for 20 to 30 minutes, until the beans are very soft. Follow steps 3 to 5 to finish cooking.

NUTRITION