Andhra · Main
Munagakaya sambar
Munagakaya lentil-tamarind stew
- Energy
- 222 kcal
- Protein
- 10.8 g
- Fibre
- 10.7 g
- Time
- 45 min
Per serving, 166 g.1 Good for lunch or dinner.
One serving gives you
- 33%of the day’s folate
- 11%of the day’s iron
- 10%of the day’s zinc
- 74%of the day’s vitamin C
Nutrition facts
One serving, 166 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy222 kcal13%
Carbohydrates
- Carbohydrate29.4 g10%
- Fibre10.7 g43%
- Soluble fibre2.3 g
Fats
- Fat6.12 g12%
- Saturated fat limit1.02 g5% of limit
- Monounsaturated fat2.79 g
- Polyunsaturated fat1.69 g
- Omega-61.62 g21%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.8 g22%
- Histidine305 mg51%
- Isoleucine362 mg30%
- Leucine694 mg30%
- Lysine584 mg54%
- Methionine + cystine184 mg31%
- Phenylalanine + tyrosine1,040 mg124%
- Threonine361 mg86%
- Tryptophan79.2 mg38%
- Valine480 mg62%
Vitamins
- Vitamin A32 µg4%
- Vitamin B10.18 mg13%
- Vitamin B20.11 mg6%
- Vitamin B31.4 mg13%
- Vitamin B50.97 mg19%
- Vitamin B60.2 mg11%
- BiotinNot in the source data
- Folate73.4 µg33%
- Vitamin B120 µg0%
- Vitamin C48.1 mg74%
- Vitamin D0 µg0%
- Vitamin E1.14 mg15%
- Vitamin K262 µg476%
Minerals
- Calcium86.8 mg9%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron3.18 mg11%
- Magnesium88.5 mg24%
- Manganese0.79 mg20%
- MolybdenumNot in the source data
- Phosphorus181 mg18%
- Potassium883 mg25%
- Selenium8.46 µg21%
- Sodium limit338 mg17% of limit
- Zinc1.35 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Red gram, dal kandi pappu35 g
- Drumstick munagakaya65 g
- Onion, big ullipaya25 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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