Pan-Indian · Main
Sambar
Toor dal and vegetable sambar
- Energy
- 216 kcal
- Protein
- 10.8 g
- Fibre
- 10.3 g
- Time
- 45 min
Per serving, 181 g.1 Good for lunch or dinner.
One serving gives you
- 31%of the day’s folate
- 10%of the day’s iron
- 60%of the day’s vitamin C
- 41%of the day’s fibre
Nutrition facts
One serving, 181 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy216 kcal12%
Carbohydrates
- Carbohydrate29 g10%
- Fibre10.3 g41%
- Soluble fibre2.58 g
Fats
- Fat5.53 g11%
- Saturated fat limit0.93 g5% of limit
- Monounsaturated fat2.48 g
- Polyunsaturated fat1.54 g
- Omega-61.46 g19%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.8 g22%
- Histidine310 mg52%
- Isoleucine374 mg31%
- Leucine703 mg30%
- Lysine596 mg55%
- Methionine + cystine180 mg30%
- Phenylalanine + tyrosine1,078 mg128%
- Threonine363 mg86%
- Tryptophan77.8 mg37%
- Valine489 mg63%
Vitamins
- Vitamin A42.8 µg5%
- Vitamin B10.18 mg13%
- Vitamin B20.11 mg6%
- Vitamin B31.4 mg13%
- Vitamin B50.92 mg18%
- Vitamin B60.2 mg10%
- BiotinNot in the source data
- Folate68.6 µg31%
- Vitamin B120 µg0%
- Vitamin C39.2 mg60%
- Vitamin D0 µg0%
- Vitamin E1.32 mg18%
- Vitamin K235 µg427%
Minerals
- Calcium85.6 mg9%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron3.04 mg10%
- Magnesium81.9 mg22%
- Manganese0.73 mg18%
- MolybdenumNot in the source data
- Phosphorus178 mg18%
- Potassium909 mg26%
- Selenium7.98 µg20%
- Sodium limit337 mg17% of limit
- Zinc1.29 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Red gram, dal kandi pappu37.5 g
- Drumstick munagakaya45 g
- Pumpkin, orange, round gummadikaya55 g
- Groundnut oil palli nune4 g
- Tamarind, pulp chintapandu4 g
- Coriander seeds dhaniyalu2 g
- Chillies, red endu mirapakaya1 g
- Fenugreek seeds menthulu0.3 g
- Turmeric powder pasupu0.3 g
- Tomato, ripe, local30 g
- Mustard seeds aavalu0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 45 minutes.
- 1
Pressure-cook 38 g toor dal with turmeric until soft.
- 2
Boil drumstick and pumpkin in tamarind water with salt until tender.
- 3
Dry-roast coriander seeds, fenugreek and red chilli and grind to a powder; add with the dal and simmer 10 minutes.
- 4
Heat 4 g groundnut oil and add mustard seeds, curry leaves and asafoetida; pour over the sambar.