Andhra · Main
Mixed vegetable sambar
Mixed vegetable lentil-tamarind stew
- Energy
- 221 kcal
- Protein
- 10.7 g
- Fibre
- 10.9 g
- Time
- 45 min
Per serving, 179 g.1 Good for lunch or dinner.
One serving gives you
- 31%of the day’s folate
- 28%of the day’s vitamin A
- 12%of the day’s iron
- 11%of the day’s zinc
Nutrition facts
One serving, 179 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy221 kcal12%
Carbohydrates
- Carbohydrate28.7 g10%
- Fibre10.9 g44%
- Soluble fibre2.44 g
Fats
- Fat6.28 g13%
- Saturated fat limit1.05 g5% of limit
- Monounsaturated fat2.78 g
- Polyunsaturated fat1.8 g
- Omega-61.7 g22%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.7 g21%
- Histidine311 mg52%
- Isoleucine371 mg31%
- Leucine707 mg30%
- Lysine595 mg55%
- Methionine + cystine178 mg30%
- Phenylalanine + tyrosine1,049 mg125%
- Threonine371 mg88%
- Tryptophan81.5 mg39%
- Valine487 mg62%
Vitamins
- Vitamin A232 µg28%
- Vitamin B10.19 mg13%
- Vitamin B20.11 mg6%
- Vitamin B31.46 mg13%
- Vitamin B50.92 mg18%
- Vitamin B60.29 mg15%
- BiotinNot in the source data
- Folate69.2 µg31%
- Vitamin B120 µg0%
- Vitamin C32.7 mg50%
- Vitamin D0 µg0%
- Vitamin E1.12 mg15%
- Vitamin K156 µg284%
Minerals
- Calcium102 mg10%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron3.47 mg12%
- Magnesium91.9 mg25%
- Manganese0.9 mg22%
- MolybdenumNot in the source data
- Phosphorus192 mg19%
- Potassium912 mg26%
- Selenium7.44 µg19%
- Sodium limit351 mg18% of limit
- Zinc1.42 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
16 ingredients
- Red gram, dal kandi pappu35 g
- Carrot, orange37.5 g
- French beans, country32.5 g
- Drumstick munagakaya32.5 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.