Chow Chow Sambar

Detailed Chow Chow Sambar (Chayote Sambar) Recipe (Sattvik Style)

Chow Chow (Chayote Squash) is a pale green, pear-shaped gourd. It stays incredibly firm and juicy even after boiling in Sambar, providing a crisp, refreshing bite amidst the creamy lentils.

1. Ingredients

• Toor Dal: 1/2 cup (cooked completely soft and whisked).
• Chow Chow (Chayote): 1 large or 2 medium (peeled, core/seed removed, cut into 1-inch cubes).
• Tamarind Extract: 1 small lemon-sized ball (soaked in warm water to extract thick juice).
• Tomato: 1 medium (roughly chopped).
• Sambar Powder: 1.5 to 2 tablespoons.
• Turmeric Powder: 1/2 tsp.
• Ghee/Oil: 1 tablespoon.
• Mustard Seeds: 1 tsp.
• Fenugreek Seeds: 1/4 tsp.
• Dried Red Chilies: 1 to 2.
• Hing (Asafoetida): 1/4 tsp.
• Curry Leaves: A sprig.
• Salt: To taste.
• Fresh Coriander: A handful, chopped.

2. How to Cook - Step-by-Step Guidance

Step 1: Mash the Dal Ensure the Toor dal is pressure-cooked perfectly with turmeric until completely soft. Whisk it until all lentil grains break down into a smooth paste.

Step 2: Boil the Chow Chow In a deep vessel, add the cubed chow chow, chopped tomatoes, turmeric powder, salt, and 1.5 cups of water. Cover and boil until the chow chow cubes are soft but still retain their shape and a slight bite (about 8-10 minutes).

Step 3: The Tangy Base Pour the tamarind extract and the Sambar Powder into the vessel. Stir well and let it boil vigorously for another 6-8 minutes until the raw smell of tamarind and spices entirely vanishes, replaced by a deep, savory aroma.

Step 4: Combine with Dal Add the creamy, mashed toor dal to the boiling broth. Dilute with hot water if the consistency is too thick. Let it simmer gently for 4 minutes to marry the flavors. Turn off the heat.

Step 5: The Tempering Heat ghee or oil in a tadka pan. Add mustard seeds and let them splutter. Lower the heat, add fenugreek seeds (fry until reddened), broken red chilies, hing, and curry leaves.

Step 6: Garnish Pour the sizzle into the sambar pot. Cover it for a minute to trap the aromatics. Stir in freshly ground coriander leaves and serve.

3. What are the Health Benefits?

• Heart Health: Chayote is an excellent source of folate (Vitamin B9) and antioxidants, which support cardiovascular health by reducing homocysteine in the blood.
• Hydration: Because of its high water content, it keeps the body hydrated and cools down inflammation.
• Low Glycemic Index: Perfect vegetable choice for diabetics as it is very low in carbs and prevents blood sugar spikes.

4. Who Can Avoid?

• Virtually None: Chow Chow is extremely mild, balancing (tridoshic), and easily digestible. There are virtually no contraindications for consuming this gentle vegetable in Sambar form.