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
