Recipes · Indian · Side Dishes
Kosambari (Karnataka Moong Dal and Cucumber Salad)
One serving has 189 kcal and 8 g protein, and at least a fifth of a woman's daily need of folate (43%), vitamin K (41%), copper (40%), manganese (35%), magnesium (22%) and fiber (21%). Ready in 137 minutes.
- Preparation: 135 min
- Cooking: 2 min
- Makes: 1 serving (159 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: mustard
Ingredients
- 25 g Split yellow moong dal
- 100 g Cucumber
- 15 g Coconut, freshly grated
- 3 g Green chilli
- 4 g Coriander leaves
- 8 g Lemon juice
- 3 g Vegetable oil
- 0.5 g Mustard seeds
- 0.3 g Curry leaves
- 0.1 g Asafoetida (a pinch)
- 0.5 g Salt
Method
- Rinse the moong dal and soak it in cold water for 2 hours, until it can be crushed between your fingers but is still crunchy. Drain it well.
- Finely dice the cucumber (peel it first if the skin is thick) and squeeze it lightly if it is very watery.
- Mix the dal, cucumber, grated coconut, finely chopped green chilli and coriander in a bowl.
- Heat the oil in a small pan and add the mustard seeds. When they pop, add the curry leaves and asafoetida and pour this tempering over the salad.
- Add the salt and lemon juice and toss just before serving: added early, salt draws water out of the cucumber. Serve at once, as part of a festival meal or with rice and sambar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 189 kcal | 9% |
| Carbohydrates | 23 g | |
| Water | 118 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 7.5 g | 16% |
| Tryptophan | 0.08 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.54 g | |
| Lysine | 0.48 g | |
| Methionine | 0.09 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.37 g | |
| Histidine | 0.2 g | |
| Fat | 8.7 g | |
| Monounsaturated | 1.1 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 5.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 58.8 mg | 6% |
| Copper | 0.36 mg | 40% |
| Iron | 2.6 mg | 15% |
| Magnesium | 69.6 mg | 22% |
| Manganese | 0.63 mg | 35% |
| Phosphorus | 142 mg | 20% |
| Potassium | 558 mg | 12% |
| Selenium | 5 µg | 9% |
| Sodium | 205 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 0.85 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.82 mg | 16% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 173 µg | 43% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 34.2 mg | 8% |
| Vitamin A | 22.7 µg | 3% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 37 µg | 41% |
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
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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