• prep: 20 min
  • cook: 1 hr
  • total: 1 hr 20 min
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  • servings:
  • Summary

    This aromatic mixture of split peas and vegetables is a staple in the South Indian diet. It always accompanies favorite snacks such as dosas (lentil crêpes) and idlis (lentil dumplings). A traditional Sadhya feast wouldn't be complete without this flavorful source of protein. Asafetida (a garlicky resin from the sap of a fennel-like plant; it's often used in lentil dishes) and fenugreek provide its pleasantly pungent aroma. This recipe is part of our menu for Sadhya, a South Indian feast.

    Ingredients

    • 1/2 cup thoor dal (yellow pigeon peas) or dried yellow split peas, rinsed and drained
    • 3 1/2 cups water, divided
    • 1/8 teaspoon ground turmeric
    • 1/2 teaspoon tamarind concentrate (preferably Tamicon brand)
    • 2 tablespoons hot water
    • 1 tablespoon vegetable oil
    • 1/8 teaspoon fenugreek seeds
    • 1/8 teaspoon ground asafetida
    • 1 medium boiling potato, cut into 3/4-inch pieces
    • 1 small tomato, chopped
    • 1 small onion, chopped
    • 1/4 pound okra or green beans, trimmed and cut into thirds
    • 1 small fresh green chile, such as serrano, Thai, or jalapeño, slit lengthwise with stem end intact
    • 1/4 cup chopped cilantro
    • 4 teaspoons sambar powder (see Cooks' Notes)
    • Salt
    • Fresh lemon juice to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 88 % Daily Value *
    • Total Fat: 3 g 4.38%
    • Saturated Fat: 0 g 1.93%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 129 mg 5.38%
    • Calcium: 15 mg 1.53%
    • Potassium: 180 mg 5.14%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 5.55%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 12 g %
    • Dietary Fiber: 5 g 18.38%
    • Sugar: 1 g
    • Protein: 4 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.01%
    • Vitamin C 1.51%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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