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South Indian Sambar
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    A ubiquitous spicy and tangy vegetable and split pea stew, there are as many recipes for this South Indian Sambar as there are families in southern India. This is my version.

    Ingredients

    • ½ cup toor dal (yellow split pidgeon peas)
    • 1 Tablespoon oil
    • 1 teaspoon coriander
    • ½ teaspoon cumin seeds
    • ½ teaspoon asafoetida
    • ½ teaspoon turmeric
    • ¼ teaspoon red chili powder (or paprika for mild version)
    • ¼ teaspoon black pepper
    • ? teaspoon ground fenugreek
    • 1 cup chopped carrot
    • 1 cup chopped daikon radish (or red radish)
    • 1 cup cut green beans
    • 1 cup chopped large shallot (or small onion)
    • 1 cup chopped pumpkin (or squash or zucchini)
    • ½ cup chopped tomato
    • 3 cups water
    • ¾ teaspoon sea salt
    • 1 Tablespoon tamarind paste, soaked in 1 cup of warm water for 5 minutes
    • ½ teaspoon mustard seeds
    • 10-15 curry leaves

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 485 % Daily Value *
    • Total Fat: 27 g 41.3%
    • Saturated Fat: 19 g 96.38%
    • Trans Fat: 0 g %
    • Cholesterol: 3 mg 0.83%
    • Sodium: 1393 mg 58.06%
    • Calcium: 107 mg 10.71%
    • Potassium: 83 mg 2.38%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 26.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 56 g %
    • Dietary Fiber: 10 g 39.6%
    • Sugar: 16 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 16.74%
    • Vitamin C 24.24%
    • 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 - Fat5
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables8
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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