Here we complete nutrition information of broad beans sambar or avarakkai sambar. And complete instructions how to prepare the sambar itself.
Ingredients needed
Broadbeans – 50 Grams
Tuvar Dal / Toor Dal / Thuvaram Parupu – 30 Grams
Onions Raw – 20 Grams
Tomato Raw – 20 Grams
Tamarinds Raw – 5 Grams
Sambar Powder – 1 TableSpoon
Turmeric Powder – 0.25 TableSpoon
Green Chilli – 5 Grams
Temper:
Sunflower Oil – 0.5 TableSpoon
Mustard seeds – 2 Grams
Cumin Seed/ Jeera – 0.25 TableSpoon
Salt – 1 Teaspoon
Curry leaves – 2 Sprig
To garnish: Coriander Leaves / Cilantro – 2 Sprig
The Preparation Methods:
Step 1: Soak tamarind in hot water. Pressure cook dal with water for 4 whistles. Wash broad beans and first trim the edges. You can to tear it in such a way to take out the fiber in the sides. Then try tearing the broad beans into 3 to ensure removing all the thick fiber part.
Step 2: Keep all the other ingredients ready too. Extract tamarind juice and make it 1/2 cups adding water as needed. Slice onion length wise. Chop tomatoes.
Step 3: Heat oil in kadai, temper musterd seeds when it splutters, add cumin seeds and curry leaves, then add onion and fry till transparent. add chopped green chilli.
Step 4: Add chopped tomatoes and fry till soft. transfer to another big enough vessel and add the extracted tamarind juice.
Step 5: Add salt, turmeric, sambar powder and bring to boil. Add avarakkai/broadbeans. Bring to boil again.
Step 6: Add cooked dal. Boil in medium flame.
Step 7: Boil until avarakkai/broadbeans gets cooked and the sambar reaches desired consistency. Garnish with coriander leaves to make it more flavorful.
Calories and Nutrients
Nutrients Calculated Approximately: 8-10 Tablespoon
Calories: 334.88 Kcal
Macronutrients
| Macronutrients | Nutrition Values | Daily Values (%) |
|---|---|---|
| Carbohydrate | 49.85 grams | 15.82 % |
| Total Fiber | 12.58 grams | 49.59 % |
| Protein | 16.33 grams | 18.57 % |
| Fat | 9.56 grams | 14.96 % |
| Saturated acids | 0.84 grams | 4.32 % |
| Dietary Cholesterol | 0 mg | 0 % |
| Sugar | 7.03 grams | 0 % |
Vitamins
| Vitamins | Nutrition Values | Daily Values (%) |
|---|---|---|
| Vitamin A | 167.82 Mcg | 13.61 % |
| Vitamin C | 18.3 mg | 30.82 % |
| Vitamin E | 3.26 mg | 16.51 % |
| Vitamin K | 19.45 mcg | 24.15 % |
| Thiamin | 0.13 mg | 9.55 % |
| Riboflavin | 0.13 mg | 6.78 % |
| Niacin | 1.18 mg | 5.6 % |
| Vitamin B6 | 0.14 mg | 7.86 % |
| Folate | 100.87 Mcg | 25.21 % |
| Pantothenic Acid | 0.22 mg | 2.22 % |
| Choline | 31.59 mg | 0 % |
Minerals
| Minerals | Nutrition Values | Daily Values (%) |
|---|---|---|
| Calcium | 116.6 mg | 13.08 % |
| Copper | 260 mg | 14 % |
| Fluoride | 0.78 mg | 0 % |
| Iron | 3.4 mg | 27.28 % |
| Magnesium | 59.02 mg | 13.83 % |
| Manganese | 0.61 mg | 31.09 % |
| Phosphorus | 142.81 mg | 13.95 % |
| Potassium | 0.53 mg | 15 % |
| Selenium | 2.88 Mcg | 3.77 % |
| Sodium | 2.37 mg | 98.01 % |
| Zinc | 1.14 mg | 7.35 % |
* Mg – Milli Grams
* Mcg – Micro Grams
