Ingredients needed

Moong dal / Pasi parupu / Yellow Lentils – 50 Grams
Onions – 15 Grams
Tomato – 20 Grams
Turmeric Powder – 0.25 TableSpoon
Tamarinds Raw – 5 Grams
Green Chilli – 5 Grams
Asafoetida (Hing) – 2 Grams
Salt – 1 Teaspoon

Temper:
Sunflower Oil – 0.5 TableSpoon
Mustard seeds – 2 Grams
Urad dal – 2 Grams
Curry leaves – 2 Sprig
Garnish: Coriander Leaves / Cilantro – 2 Sprig

The Preparation Methods:

Step 1:Cook moong dal with a pinch of turmeric powder and a cup of water until soft. Mash it well and keep it ready. You can cook using the pressure cooker also.

Step 2: Soak tamarind (you need very less tamarind) in half cup of hot water for 15 minutes. Extract the juice and discard the pulp. If using tamarind paste, dilute 1/2 tsp of paste in half cup of water.

Step 3: Heat oil in a pan, add mustard seeds, when it splutters, add urad dal, hing, and curry leaves.

Step 4: When dal turns golden brown, add finely chopped onions, slit green chilli and saute until onion turns transparent.

Step 5: Add chopped tomatoes, salt needed and cook for a few more minutes until tomato becomes mushy.

Step 6: Add the cooked dal along with a cup of water and tamarind water. When it starts boiling, reduce the heat and simmer for another 5-6 minutes.

Step 7: The consistency of the sambar should be very thin, so add water accordingly. Garnish with finely chopped coriander leaves and serve hot.

Calories and Nutrients

Nutrients Calculated Approximately: 6 Tablespoon

Calories: 286.34 Kcal

Macronutrients

Macronutrients Nutrition Values Daily Values (%)
Carbohydrate 40.41 grams 12.52 %
Total Fiber 8.24 grams 31.65 %
Protein 14.15 grams 26.77 %
Fat 8.01 grams 12.44 %
Saturated acids 0.92 grams 4.82 %
Dietary Cholesterol 0 mg 0 %
Sugar 5.94 grams 0 %

 

Vitamins

Vitamins Nutrition Values Daily Values (%)
Vitamin A 158.25 Mcg 12.61 %
Vitamin C 17.56 mg 29.47 %
Vitamin E 3.21 mg 16.26 %
Vitamin K 16.91 mcg 21.15 %
Thiamin 0.03 mg 3.15 %
Riboflavin 0.03 mg 1.93 %
Niacin 0.51 mg 2.3 %
Vitamin B6 0.08 mg 4.31 %
Folate 11.27 Mcg 2.96 %
Pantothenic Acid 0.07 mg 0.67 %
Choline 4.91 mg 0 %

 

Minerals

Minerals Nutrition Values Daily Values (%)
Calcium 65.67 mg 4.86 %
Copper 43.6 mg 3 %
Fluoride 0.73 mg 0 %
Iron 1.93 mg 9.58 %
Magnesium 18.07 mg 3.48 %
Manganese 0.23 mg 10.29 %
Phosphorus 28.89 mg 2.55 %
Potassium 0.19 mg 5 %
Selenium 0.58 Mcg 0.72 %
Sodium 2.35 mg 97.59 %
Zinc 0.23 mg 1.3 %

 

* Mg – Milli Grams
* Mcg – Micro Grams

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