Ladies Finger / Okra / Vendakkai – 50 Grams
Sambar Powder – 1 TableSpoon
Onions Raw – 20 Grams
Tomato Raw – 20 Grams
Tuvar Dal / Toor Dal / Thuvaram Parupu – 50 Grams
Green Chilli – 5 Grams
Tamarinds Raw – 2 Grams
Salt – 1 Teaspoon
Water – As required.
Asafoetida (Hing) – 2 Grams
Turmeric Powder / Turmeric Spices – 0.25 TableSpoon

Temper:
Sesame seed Oil – 0.5 TableSpoon
Curry leaves – 2 Sprig
Mustard seeds – 2 Grams
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. Clean and pat dry ladies finger with a clean kitchen towel. Cut into 1 inch pieces. Cube onion, tomato and slit green chillies.

Step 2: Heat kadai and add the cut ladies finger and fry with sesame oil, until black spots appear over its ridges and the slimy thing disappears. Add more oil if needed. Fry in medium flame, stir occasionally in between to avoid burning.

Step 3: Once done, keep that aside and add oil for tempering. Add mustard, after splutter, add curry leaves. Add onion, fry till transparent and then add green chilli.

Step 4: Add tomatoes and fry for a minute. Transfer to a vessel in which you are going to prepare/ boil sambar. Mean while, you can extract tamarind juice and add water. Bring to boil, add fried ladies finger.

Step 5: Add turmeric, sambar powder, asafoetida and salt. Boil until the ladies finger gets cooked. Roughly mash the cooked dal with a ladle.

Step 6: Add dal to the boiling sambar and boil for 2 minutes or until the required consistency arrives. Lastly tear some fresh curry leaves and mix.

Some tips:

1. Adding asafoetida at two stages gives more flavour. Sambar mainly depends on the asafoetida flavour, so be generous adding it.
2. Add a pinch of jaggery for everyday sambar, which enhances the taste.
3. Adding ghee to sambar adds more taste and flavour to the sambar.
4. Sesame oil is helpful to remove the slimy thing in the ladies finger also its good for health.

Calories and Nutrients

Nutrients Calculated Approximately: 8-10 Tablespoon

Calories: 311.6 Kcal

Macronutrients

Macronutrients	Nutrition Values	Daily Values (%)
Carbohydrate	46.78 grams	13.94 %
Total Fiber	12.44 grams	48.45 %
Protein	15.12 grams	6.39 %
Fat	9.03 grams	14 %
Saturated acids	1.01 grams	5.29 %
Dietary Cholesterol	0 mg	0 %
Sugar	5.5 grams	0 %

 

Vitamins

Vitamins	Nutrition Values	Daily Values (%)
Vitamin A	158.1 Mcg	15.08 %
Vitamin C	17.82 mg	43.39 %
Vitamin E	0.4 mg	2.23 %
Vitamin K	17.35 mcg	21.56 %
Thiamin	0.02 mg	2.43 %
Riboflavin	0.02 mg	1.76 %
Niacin	0.46 mg	2.05 %
Vitamin B6	0.08 mg	9.52 %
Folate	11.8 Mcg	3.12 %
Pantothenic Acid	0.07 mg	0.69 %
Choline	4.96 mg	0 %

 

Minerals

Minerals	Nutrition Values	Daily Values (%)
Calcium	89.6 mg	13.61 %
Copper	60.6 mg	4 %
Fluoride	143.18 mg	0 %
Iron	1.85 mg	18.23 %
Magnesium	17.81 mg	7.99 %
Manganese	0.23 mg	10.59 %
Phosphorus	26.95 mg	2.37 %
Potassium	0.32 mg	9 %
Selenium	0.56 Mcg	0.71 %
Sodium	2.39 mg	98.95 %
Zinc	0.25 mg	1.52 %

 

* Mg – Milli Grams
* Mcg – Micro Grams