Dandelion and Lentil Sambar

A Wholesome South Indian Twist

If you’re looking to add a nutritious twist to your everyday comfort food, this Dandelion and Lentil Sambar recipe is a must-try. Drawing inspiration from traditional South Indian sambar, this version incorporates wild dandelion flowers — known for their detoxifying and antioxidant-rich properties — to create a dish that is not only hearty but also naturally healing.

Why Dandelion?

Dandelion flowers are more than just wild blooms. They are rich in vitamins A, C, and K, and have been used traditionally in herbal medicine to support liver function and digestion. Pairing them with protein-rich red lentils (toor dal) makes for a nourishing meal that supports gut health and boosts immunity.

INGREDIENTS

• ½ cup red lentils (toor dal)

• 1 cup dandelion flowers, chopped and washed thoroughly

• 1 medium onion, finely chopped

• 1 ripe tomato, chopped

• 1 tsp sambar powder (homemade or store-bought)

• 1 tbsp tamarind pulp

• 1 tsp mustard seeds

• 1 tbsp ghee (clarified butter)

• Salt, to taste

• Fresh coriander leaves, for garnish

METHOD OF PREPARATION

Step 1: Cook the Lentils
Rinse the toor dal thoroughly and cook it in a pressure cooker or pot with enough water until soft and mushy. Mash slightly and set aside.

Step 2: Temper the Spices
In a deep pan, heat 1 tablespoon of ghee. Add mustard seeds and let them splutter — this releases their nutty aroma and is essential for authentic flavor.

Step 3: Sauté the Base
Add chopped onions and tomatoes to the pan. Sauté until the onions turn golden and the tomatoes soften, forming a semi-thick masala.

Step 4: Combine and Simmer
Add the cooked lentils to the pan along with chopped dandelion flowers. Mix in the sambar powder, tamarind pulp, and salt. Stir well and let it simmer for 5 minutes, allowing all the flavors to meld together.

Step 5: Finish and Garnish
Turn off the heat and garnish generously with fresh coriander leaves.

erving Suggestions

Serve this flavorful Dandelion Sambar hot with:

• Steamed rice

• Idli or dosa

• Millets like foxtail or kodo rice for a healthier twist

This Dandelion and Lentil Sambar isn’t just a meal — it’s a fusion of wild nutrition and homely comfort. Whether you’re exploring traditional Ayurvedic ingredients or just love experimenting in the kitchen, this dish is a soothing, earthy addition to your plant-forward table.

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