Your Recipe

Sambar

Ingrédient Quantité Calories
Coriandre 15g 3kcal
Oignons 150g 60kcal
Tomates 246g 44kcal
Pois chiches rouges 200g 686kcal
Curcuma moulu 2g 6kcal
Graine de cumin 5g 19kcal
Gros grain de moutarde 5g 0kcal
Légumes, mélangés, congelés, non préparés 400g 288kcal
Tamarins, crus 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.

Valeurs nutritives
Taille des portions 176 g | ml
Quantité par portion 196
822
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.2g 2%
Gras saturés 0.2g 1%
Sodium 44mg 2%
Total des glucides 38g 14%
Fibres alimentaires 9.1g 32%
Sucre 4.1g
Protéine 10g 21%
Vitamine D 0mcg 0%
Calcium 84mg 6%
Fer 3.5mg 19%
Potassium 805mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 195.945 mcg 22%
Thiamine [B1] 0.351 mg 29%
Riboflavine [B2] 0.148 mg 11%
Niacine [B3] 2.263 mg 14%
Acide pantothénique [B5] 0.621 mg 12%
Vitamine B6 0.232 mg 14%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 184.633 mcg 0%
Vitamine C 15.317 mg 17%
Vitamine D 0 mcg 0%
Vitamine E 0.336 mg 2%
Vitamine K 11.319 mcg 9%
Bétaïne 0.057 mg 0%
Choline 5.392 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 37.7 g 14%
Sugars 4.1 g 8%
Fibres alimentaires 9.1 g 32%
Carbohydrate 25.5 g 0%
Glucides nets 33.5g
acides aminés
nutriment Quantité DV
Alanine 0.437 g 0%
Arginine 0.619 g 0%
Acide aspartique 1.035 g 0%
Cystéine 0.109 g 0%
Acide glutamique 2.225 g 0%
Glycine 0.364 g 0%
Histidine 0.324 g 0%
Isoleucine 0.382 g 0%
Leucine 0.683 g 0%
Lysine 0.668 g 0%
Méthionine 0.112 g 0%
Phénylalanine 0.731 g 0%
Proline 0.384 g 0%
Sérine 0.465 g 0%
Thréonine 0.362 g 0%
Tryptophane 0.101 g 0%
Tyrosine 0.247 g 0%
Valine 0.443 g 0%
Minéraux
nutriment Quantité DV
Calcium 83.54 mg 6%
Cuivre 0.47 mg 52%
Fluorure 1.22 mcg 0%
Fer 3.46 mg 19%
Magnésium 93 mg 22%
Manganèse 0.94 mg 41%
Phosphore 190.76 mg 15%
Potassium 805.26 mg 17%
Sélénium 3.28 mcg 6%
Sodium 44.09 mg 2%
Zinc 1.4 mg 13%
autres
nutriment Quantité DV
Eau 123.275 g 0%
Cendres 2.306 g 0%