Your Recipe

Sambar

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 15g 3kcal
Zwiebeln 150g 60kcal
Tomaten 246g 44kcal
Taubenerbsen (rote Kichererbsen), roh 200g 686kcal
Kurkuma gemahlen 2g 6kcal
Kreuzkümmel 5g 19kcal
Senf grobkörnig 5g 0kcal
Gemüse, gemischt, gefroren, unzubereitet 400g 288kcal
Tamarinden, roh 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.

Nährwertangaben 
Portionsgröße  176 g | ml
Menge pro Portion  196
822
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.2g 2%
Gesättigte Fettsäuren  0.2g 1%
Natrium 44mg 2%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  9.1g 32%
Zucker  4.1g
Protein  10g 21%
Vitamin D 0mcg 0%
Kalzium 84mg 6%
Eisen  3.5mg 19%
Kalium 805mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.621 mg 12%
Vitamin B6 0.232 mg 14%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37.7 g 14%
Sugars 4.1 g 8%
Ballaststoffe  9.1 g 32%
Carbohydrate 25.5 g 0%
Netto-Kohlenhydrate 33.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.437 g 0%
Arginin 0.619 g 0%
Asparaginsäure 1.035 g 0%
Cystein 0.109 g 0%
Glutaminsäure 2.225 g 0%
Glycin 0.364 g 0%
Histidin 0.324 g 0%
Isoleucin 0.382 g 0%
Leucin 0.683 g 0%
Lysin 0.668 g 0%
Methionin 0.112 g 0%
Phenylalanin 0.731 g 0%
Prolin 0.384 g 0%
Serin 0.465 g 0%
Threonin 0.362 g 0%
Tryptophan 0.101 g 0%
Tyrosin 0.247 g 0%
Valin 0.443 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 83.54 mg 6%
Kupfer 0.47 mg 52%
Fluorid 1.22 mcg 0%
Eisen  3.46 mg 19%
Magnesium 93 mg 22%
Mangan 0.94 mg 41%
Phosphor 190.76 mg 15%
Kalium 805.26 mg 17%
Selen 3.28 mcg 6%
Natrium 44.09 mg 2%
Zink 1.4 mg 13%
andere
Nährstoff Menge  DV
Wasser 123.275 g 0%
Asche 2.306 g 0%