Your Recipe

Sambar

Ingredient Amount Calories
Coriander (Cilantro) Leaves 15g 3kcal
Onions 150g 60kcal
Tomatoes 246g 44kcal
Pigeon peas (red gram), raw 200g 686kcal
Turmeric ground 2g 6kcal
Cumin seed 5g 19kcal
Mustard coarse grain 5g 0kcal
Vegetables, mixed, frozen, unprepared 400g 288kcal
Tamarinds, raw 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.

Nutrition Facts
Portion Size 176 g | ml
Amount Per Portion 196
822
kcal
kilojoules
% Daily Value *
Total Fat 1.2g 2%
Saturated Fat 0.2g 1%
Sodium 44mg 2%
Total Carbohydrate 38g 14%
Dietary Fiber 9.1g 32%
Sugar 4.1g
Protein 10g 21%
Vitamin D 0mcg 0%
Calcium 84mg 6%
Iron 3.5mg 19%
Potassium 805mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.621 mg 12%
Vitamin B6 0.232 mg 14%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.057 mg 0%
Choline 5.392 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 37.7 g 14%
Sugars 4.1 g 8%
Dietary fiber 9.1 g 32%
Carbohydrate 25.5 g 0%
Net carbs 33.5g
Aminoacids
Nutrient Amount DV
Alanine 0.437 g 0%
Arginine 0.619 g 0%
Aspartic acid 1.035 g 0%
Cysteine 0.109 g 0%
Glutamic acid 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%
Methionine 0.112 g 0%
Phenylalanine 0.731 g 0%
Proline 0.384 g 0%
Serine 0.465 g 0%
Threonine 0.362 g 0%
Tryptophan 0.101 g 0%
Tyrosine 0.247 g 0%
Valine 0.443 g 0%
Minerals
Nutrient Amount DV
Calcium 83.54 mg 6%
Copper 0.47 mg 52%
Fluoride 1.22 mcg 0%
Iron 3.46 mg 19%
Magnesium 93 mg 22%
Manganese 0.94 mg 41%
Phosphorus 190.76 mg 15%
Potassium 805.26 mg 17%
Selenium 3.28 mcg 6%
Sodium 44.09 mg 2%
Zinc 1.4 mg 13%
Other
Nutrient Amount DV
Water 123.275 g 0%
Ash 2.306 g 0%