Drumstick (moringa) is a powerhouse vegetable often used in South Indian cooking. It is exceptionally rich in calcium, vitamin C, iron, and antioxidants—all vital for maintaining strong bones and reducing inflammation in joints. Vitamin C also enhances collagen formation, which supports joint elasticity and cartilage health.
This sambar combines toor dal (pigeon peas), which provide protein, with tangy tamarind and aromatic spices for a balanced, comforting meal. The addition of drumsticks not only enhances flavour but also turns this classic dish into a bone-friendly preparation.
Sambar is traditionally eaten with steamed rice or idlis, but for a healthier twist, it can be paired with brown rice, millet rice, or quinoa. This makes it a versatile and wholesome option for everyday meals, suitable for all age groups, especially children, elders, and those looking to protect bone and joint health.
Pressure cook toor dal with 1½ cups water and turmeric until soft. Mash well.
Boil drumstick pieces in water until tender (about 8–10 minutes).
In a pot, heat oil. Add mustard seeds, curry leaves, red chilli, and asafoetida. Let it splutter.
Add onion and sauté until soft. Add tomato and cook until mushy.
Add boiled drumsticks, sambar powder, and tamarind extract. Simmer for 8–10 minutes
Add mashed dal and adjust consistency with water. Simmer for another 5 minutes.
Garnish with coriander leaves and serve hot.
Tips and Tricks
- Always add tamarind after dal is cooked, otherwise dal won’t soften.
- Fresh drumsticks taste best, but frozen ones can also be used.
- For extra bone health, add a few moringa leaves while simmering.
Frequently Asked Questions
Yes, moong dal or masoor dal can also be used, though toor dal gives the best flavour.
Yes, just make sure to remove drumstick flesh from pods before serving to younger children.
Yes, it stays good in the fridge for up to 2 days. Reheat before serving.
