60minutes, 35 of them waiting
688Calories
25gProtein
2servings
Sambar is South India’s everyday stew: toor dal, vegetables, sour with tamarind, finished with mustard seeds and curry leaves. Stirred through rice it is called sambar sadam, and it is a whole meal.
Ingredients
Forservings
- 150 gpigeon peas (toor dal)
- 150 gRice, raw
- 100 gCarrots
- 100 gGreen beans
- 100 gAubergine
- 80 gOnion
- 150 gTomatoes
- 15 gLemon juice (1 tbsp)
- 15 gCoconut oil (1 tbsp)
- Sambar powder, turmeric, mustard seeds, curry leaves, chilli, tamarind, salt
How to make it
- Cook the dal with the turmeric in three times its volume of water for thirty minutes until soft and mash it roughly. Cook the rice.
- Cook the vegetables in pieces with the tomatoes, sambar spice and tamarind or lemon in the dal for fifteen minutes.
- Toast the mustard seeds, curry leaves and chilli in the coconut oil, over the sambar, salt it, mix with the rice.
One tip
Sambar spice comes from an Asian grocer. Without it: coriander, cumin, fenugreek, chilli.
Nutrition per serving
| Calories | 688 |
|---|---|
| Protein | 25 g |
| Fat | 10 g |
| Carbs | 126 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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