Andhra · Main
Mullangi sambar
Mullangi lentil-tamarind stew
- Energy
- 217 kcal
- Protein
- 9.35 g
- Fibre
- 7.81 g
- Time
- 45 min
Per serving, 156 g.1 Good for lunch or dinner.
One serving gives you
- 23%of the day’s folate
- 31%of the day’s fibre
- 29%of the day’s vitamin C
- 23%of the day’s potassium
Nutrition facts
One serving, 156 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy217 kcal12%
Carbohydrates
- Carbohydrate29.8 g11%
- Fibre7.81 g31%
- Soluble fibre1.9 g
Fats
- Fat6.1 g12%
- Saturated fat limit1.02 g5% of limit
- Monounsaturated fat2.76 g
- Polyunsaturated fat1.69 g
- Omega-61.6 g20%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.35 g19%
- Histidine276 mg46%
- Isoleucine322 mg27%
- Leucine618 mg26%
- Lysine537 mg50%
- Methionine + cystine154 mg26%
- Phenylalanine + tyrosine958 mg114%
- Threonine313 mg75%
- Tryptophan68.8 mg33%
- Valine419 mg54%
Vitamins
- Vitamin A31.1 µg4%
- Vitamin B10.16 mg12%
- Vitamin B20.08 mg4%
- Vitamin B31.16 mg11%
- Vitamin B50.65 mg13%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate50.5 µg23%
- Vitamin B120 µg0%
- Vitamin C18.7 mg29%
- Vitamin D0 µg0%
- Vitamin E0.93 mg12%
- Vitamin K29.7 µg54%
Minerals
- Calcium84 mg8%
- ChromiumNot in the source data
- Copper0.42 mg25%
- IodineNot in the source data
- Iron2.89 mg10%
- Magnesium72.1 mg19%
- Manganese0.68 mg17%
- MolybdenumNot in the source data
- Phosphorus163 mg16%
- Potassium798 mg23%
- Selenium6.43 µg16%
- Sodium limit344 mg17% of limit
- Zinc1.24 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Red gram, dal kandi pappu35 g
- Radish, elongate, white skin mullangi80 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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