Ingredients needed

Chayote / Chow Chow _Cooked – 50 Grams
Onions Raw – 20 Grams
Tomato Raw – 20 Grams
Tuvar Dal / Toor Dal / Thuvaram Parupu – 50 Grams
Green Chilli – 2 Grams
Coriander Leaves / Cilantro – 2 Sprig
Turmeric Powder – 0.25 TableSpoon
Tamarinds Raw – 5 Grams
Salt – 1 Teaspoon
Water – 150 Milli Litre (ML)
Asafoetida (Hing) – 2 Grams
Canola Oil – 1 TableSpoon

Sambar Masala powder:
Coriander Seeds – 1 TableSpoon
Cumin Seed/ Jeera – 0.25 TableSpoon
Fenugreek Seeds / Fenugreek Spices – 0.25 TableSpoon

Temper:
Curry leaves – 2 Sprig
Mustard seeds – 2 Grams

The Preparation Methods:

Step 1: Dry roast and grind ingredients given under sambar masala to fine powder.

Step 2: Heat oil in a pan, add mustard seeds and curry leaves and allow to splutter.

Step 3: Add onions and sauté until onions turn soft, now add the chopped chow chow and stir fry for a minute.

Step 4: Add the tomato to the pan and sauté until tomato is cooked and mushy, add red chili powder, turmeric powder, freshly ground sambar powder and give a stir.

Step 5: Add the tamarind extract, asafetida(hing) and a cup of water and required salt to pan.

Step 6: Bring sambar to boil, cover pan with lid and simmer sambar on low heat for 5 mins until the raw taste of tamarind and chow chow is cooked.

Step 7: Finally add the cooked toor dal and coriander leaves, stir well and turn of the heat.

Calories and Nutrients

Nutrients Calculated Approximately: 6-10 Tablespoon

Calories: 379.47 Kcal

Macronutrients

Macronutrients Nutrition Values Daily Values (%)
Carbohydrate 48.35 grams 14.93 %
Total Fiber 14.62 grams 56.87 %
Protein 14.4 grams 5 %
Fat 16.74 grams 26.08 %
Saturated acids 1.19 grams 5.57 %
Dietary Cholesterol 0 mg 0 %
Sugar 5.89 grams 0 %

 

Vitamins

Vitamins Nutrition Values Daily Values (%)
Vitamin A 160.93 Mcg 12.89 %
Vitamin C 15.97 mg 26.95 %
Vitamin E 2.74 mg 13.92 %
Vitamin K 26.18 mcg 32.11 %
Thiamin 0.02 mg 6.37 %
Riboflavin 0.02 mg 4.63 %
Niacin 0.91 mg 4.7 %
Vitamin B6 0.15 mg 8.19 %
Folate 22.26 Mcg 6.03 %
Pantothenic Acid 0.27 mg 2.69 %
Choline 5.26 mg 0 %

 

Minerals

Minerals Nutrition Values Daily Values (%)
Calcium 131.51 mg 14.71 %
Copper 152.6 mg 10 %
Fluoride 107.58 mg 0 %
Iron 4.73 mg 34 %
Magnesium 52.57 mg 11.85 %
Manganese 0.5 mg 23.48 %
Phosphorus 79.58 mg 7.55 %
Potassium 0.38 mg 11 %
Selenium 2.29 Mcg 2.99 %
Sodium 2.39 mg 98.78 %
Zinc 0.74 mg 5.44 %

 

* Mg – Milli Grams
* Mcg – Micro Grams

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