Andhra · Main
Bendakaya sambar
Bendakaya lentil-tamarind stew
- Energy
- 212 kcal
- Protein
- 10.3 g
- Fibre
- 8.75 g
- Time
- 45 min
Per serving, 151 g.1 Good for lunch or dinner.
One serving gives you
- 33%of the day’s folate
- 12%of the day’s calcium
- 11%of the day’s iron
- 11%of the day’s zinc
Nutrition facts
One serving, 151 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy212 kcal12%
Carbohydrates
- Carbohydrate27.3 g10%
- Fibre8.75 g35%
- Soluble fibre2.32 g
Fats
- Fat6.15 g13%
- Saturated fat limit1.04 g5% of limit
- Monounsaturated fat2.76 g
- Polyunsaturated fat1.73 g
- Omega-61.64 g21%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.3 g21%
- Histidine303 mg51%
- Isoleucine353 mg29%
- Leucine659 mg28%
- Lysine578 mg54%
- Methionine + cystine165 mg28%
- Phenylalanine + tyrosine1,020 mg121%
- Threonine347 mg83%
- Tryptophan73.2 mg35%
- Valine454 mg58%
Vitamins
- Vitamin A35.2 µg4%
- Vitamin B10.18 mg13%
- Vitamin B20.11 mg6%
- Vitamin B31.37 mg12%
- Vitamin B50.74 mg15%
- Vitamin B60.29 mg15%
- BiotinNot in the source data
- Folate72.1 µg33%
- Vitamin B120 µg0%
- Vitamin C21.1 mg32%
- Vitamin D0 µg0%
- Vitamin E1.3 mg17%
- Vitamin K43.9 µg80%
Minerals
- Calcium124 mg12%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron3.23 mg11%
- Magnesium109 mg29%
- Manganese0.83 mg21%
- MolybdenumNot in the source data
- Phosphorus182 mg18%
- Potassium765 mg22%
- Selenium6.35 µg16%
- Sodium limit327 mg16% of limit
- Zinc1.4 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Red gram, dal kandi pappu35 g
- Ladies finger bendakaya75 g
- Groundnut oil palli nune4.5 g
- Tamarind, pulp chintapandu5 g
- Tomato, ripe, local25 g
- Chillies, red endu mirapakaya1.6 g
- Coriander seeds dhaniyalu1.5 g
- Fenugreek seeds menthulu0.3 g
- Turmeric powder pasupu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 45 minutes.
- 1
Cook 35 g toor dal with turmeric until soft and mash. Soak 5 g tamarind and strain the water.
- 2
Simmer the vegetables with the tomato, tamarind water and salt until tender.
- 3
Dry-roast the coriander seeds, fenugreek seeds and red chilli; grind to sambar powder and add it with the dal. Boil gently for 8 minutes.
- 4
Heat 4.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant. Pour it over the sambar.
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