Mangalore-Style Sambar With Long Beans Recipe
Authentic Sambar From Mangalore
Sambar with long beans is a very popular dish from the Mangalore region of India. Mildly flavored with freshly ground coconut masala, this healthy and nutritious recipe takes less than 30 minutes to make. The recipe contains no onion or garlic, which distinguishes it from other sambars. In the Mangalore and Udupi regions, it is considered to be in the satvik style.
Long beans are a rich source of Vitamins C and K, dietary fiber, folate, and silicon.
Serve this dish with hot steamed rice to make a satisfying meal.
- 1/4 kilogram fresh long beans, washed and chopped 1-2 inch long
- 3-4 cups water, to grind masala and to cook sambar
- 1/2 teaspoon turmeric powder
- salt to taste
- 3/4 cup fresh coconut, grated
- 2-3 tablespoons fried gram
- 1 teaspoon tamarind pulp
- 2 teaspoons cumin seeds
- 4-5 byadagi (Kashmiri red chili), to give color
- 1-2 teaspoons jaggery
- 1-2 sprigs fresh curry leaves
- 1-2 green chilies, or to taste
- Wash and chop long beans into 1- to 2-inch-long pieces.
- Transfer chopped beans to a pot. Add 1 cup of water, turmeric powder and little salt. Cover and cook over medium flame.
- Meanwhile, grate the fresh coconut. Transfer it to a mixer jar.
- To the coconut add tamarind pulp, cumin seeds, byadagi (Kashmiri red chilies) and fried gram. Blend it to a smooth paste, adding some water if needed. Set aside.
- Once the long beans are cooked, add green chilies and jaggery. Bring it to a boil.
- Add the ground coconut paste and water to adjust the consistency (sambar should not be too thick or too thin). Cook over medium flame for 5 minutes or until a nice aroma arises.
- Add the fresh curry leaves. Adjust salt and switch off the flame.
- Serve hot with steamed rice.
- Adjust the consistency of sambar according to your preference. Note that if you are serving this with rice, the sambar should be too thin. It should be of medium consistency.
- You can alter the amount of chilies, tamarind and jaggery according to your taste preference.
- If you are using tamarind paste, add it directly to the sambar after cooking the beans.
- I prefer to use dry chilies that are less hot. If you are using hot red chilies, reduce the number of green chilies or omit them entirely.
|Serving size: 1|
|Calories from Fat||81|
|% Daily Value *|
|Fat 9 g||14%|
|Saturated fat 7 g||35%|
|Carbohydrates 15 g||5%|
|Sugar 6 g|
|Fiber 4 g||16%|
|Protein 4 g||8%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|