Recipes · Indian · Stews
Sambar
One serving has 294 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (82%), copper (73%), folate (57%), vitamin A (45%), magnesium (44%) and vitamin K (44%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (469 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 40 g Pigeon peas, dried
- 60 g Pumpkin, raw
- 40 g Okra, raw
- 50 g Tomatoes, raw
- 12 g Tamarind pulp
- 1 g Turmeric
- 1.5 g Coriander seeds
- 1 g Cumin
- 1 g Chilies, dried red
- 0.5 g Mustard seeds
- 0.3 g Bay leaves
- 0.3 g Garlic powder
- 8 g Vegetable oil
- 1.3 g Salt
- 250 g Water
- 2 g Cilantro, fresh
Method
- Rinse the pigeon peas and boil them in the water for about 30 minutes until soft, then mash roughly.
- Add the pumpkin, okra and tomato to the dal along with the tamarind pulp and turmeric, and simmer for 12-15 minutes until the vegetables are tender.
- Dry-roast the coriander seed and cumin briefly, crush coarsely, and stir into the pot with the salt; simmer for 5 more minutes.
- In a small pan, heat the oil and sizzle the mustard seeds, dried chili, bay leaf and garlic powder until the mustard seeds pop, then pour this tempering over the sambar.
- Simmer for 2 more minutes and finish with chopped cilantro; serve hot with rice or idli.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 294 kcal | 14% |
| Carbohydrates | 44.7 g | |
| Water | 398 mL | |
| Fiber | 10.3 g | 35% |
| Protein | 11.6 g | 24% |
| Tryptophan | 0.11 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.38 g | |
| Leucine | 0.73 g | |
| Lysine | 0.72 g | |
| Methionine | 0.12 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.82 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.46 g | |
| Histidine | 0.35 g | |
| Fat | 9.7 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 5.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.5 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 147 mg | 15% |
| Copper | 0.66 mg | 73% |
| Iron | 5 mg | 28% |
| Magnesium | 137 mg | 44% |
| Manganese | 1.5 mg | 82% |
| Phosphorus | 246 mg | 35% |
| Potassium | 1,170 mg | 25% |
| Selenium | 5.6 µg | 10% |
| Sodium | 535 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 229 µg | 57% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 16.9 mg | 4% |
| Vitamin A | 313 µg | 45% |
| Vitamin C | 23.3 mg | 31% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 39.7 µg | 44% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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