Your Recipe

Sambar

Složka Množství Kalorie
Koriandr listy 15g 3kcal
Cibule 150g 60kcal
Rajčata 246g 44kcal
Hrášek (red gram) 200g 686kcal
Kurkuma mletá 2g 6kcal
Kmín celý 5g 19kcal
Hořčice hrubozrnná 5g 0kcal
Zeleninová směs, mražená 400g 288kcal
Tamarindy, syrové 30g 72kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 cup toor dal (yellow split pigeon peas), rinsed and soaked for 30 minutes
• 2 cups mixed vegetables (such as drumsticks, carrots, eggplant, okra), chopped
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 tablespoon sambar powder (or to taste)
• 1/2 teaspoon turmeric powder
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 2 dried red chilies
• A few curry leaves
• 2 tablespoons tamarind paste
• Salt, to taste
• Fresh cilantro, chopped for garnish
Instructions:
o In a pressure cooker or large pot, cook soaked toor dal with enough water until soft and mushy. Mash dal and set aside.
o In a separate pot, combine chopped vegetables, chopped onion, chopped tomatoes, sambar powder, turmeric powder, and salt. Add enough water to cover the vegetables. Cook until vegetables are tender.
o Add mashed dal to the cooked vegetables. Mix well and simmer for a few minutes to blend flavors.
o In a small pan, heat some oil. Add mustard seeds and let them splutter. Add cumin seeds, dried red chilies, and curry leaves. Fry until aromatic.
o Stir in tamarind paste to the sambar. Add the tempered spices and mix well. Simmer for a few more minutes.
o Garnish with fresh chopped cilantro. Serve hot with steamed rice or idli/dosa.

nutriční údaje
Velikost porce 176 g | ml
Množství na porci 196
822
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 1.2g 2%
Nasycené tuky 0.2g 1%
Sodík 44mg 2%
Sacharidy celkem 38g 14%
Vláknina 9.1g 32%
Cukr 4.1g
Bílkoviny 10g 21%
Vitamin D 0mcg 0%
Vápník 84mg 6%
Železo 3.5mg 19%
Draslík 805mg 17%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 195.945 mcg 22%
Thiamin [B1] 0.351 mg 29%
Riboflavin [B2] 0.148 mg 11%
Niacin [B3] 2.263 mg 14%
Kyselina pantotenová [B5] 0.621 mg 12%
Vitamin B6 0.232 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 184.633 mcg 0%
Vitamin C 15.317 mg 17%
Vitamin D 0 mcg 0%
Vitamin E 0.336 mg 2%
Vitamin K 11.319 mcg 9%
Betain 0.057 mg 0%
Cholin 5.392 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 37.7 g 14%
Sugars 4.1 g 8%
Vláknina 9.1 g 32%
Carbohydrate 25.5 g 0%
Čisté sacharidy 33.5g
aminokyseliny
živina Množství DV
Alanin 0.437 g 0%
Arginin 0.619 g 0%
Kyselina asparagová 1.035 g 0%
Cystein 0.109 g 0%
kyselina glutamová 2.225 g 0%
Glycin 0.364 g 0%
Histidin 0.324 g 0%
Izoleucin 0.382 g 0%
Leucin 0.683 g 0%
Lysin 0.668 g 0%
Metionin 0.112 g 0%
Fenylalanin 0.731 g 0%
Prolin 0.384 g 0%
Serin 0.465 g 0%
Treonin 0.362 g 0%
Tryptofan 0.101 g 0%
Tyrosin 0.247 g 0%
Valin 0.443 g 0%
Minerály
živina Množství DV
Vápník 83.54 mg 6%
Měď 0.47 mg 52%
Fluorid 1.22 mcg 0%
Železo 3.46 mg 19%
Hořčík 93 mg 22%
Mangan 0.94 mg 41%
Fosfor 190.76 mg 15%
Draslík 805.26 mg 17%
Selen 3.28 mcg 6%
Sodík 44.09 mg 2%
Zinek 1.4 mg 13%
další
živina Množství DV
Voda 123.275 g 0%
Popel 2.306 g 0%