Andhra · Main
Sorakaya sambar
Sorakaya lentil-tamarind stew
- Energy
- 201 kcal
- Protein
- 9.21 g
- Fibre
- 7.6 g
- Time
- 45 min
Per serving, 166 g.1 Good for lunch or dinner.
One serving gives you
- 29%of the day’s folate
- 30%of the day’s fibre
- 19%of the day’s potassium
- 19%of the day’s magnesium
Nutrition facts
One serving, 166 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy201 kcal11%
Carbohydrates
- Carbohydrate26.1 g9%
- Fibre7.6 g30%
- Soluble fibre1.8 g
Fats
- Fat6.1 g12%
- Saturated fat limit1.03 g5% of limit
- Monounsaturated fat2.76 g
- Polyunsaturated fat1.71 g
- Omega-61.62 g21%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.21 g18%
- Histidine274 mg46%
- Isoleucine326 mg27%
- Leucine617 mg26%
- Lysine541 mg50%
- Methionine + cystine151 mg25%
- Phenylalanine + tyrosine960 mg114%
- Threonine308 mg73%
- Tryptophan73.2 mg35%
- Valine416 mg53%
Vitamins
- Vitamin A34.2 µg4%
- Vitamin B10.17 mg12%
- Vitamin B20.07 mg4%
- Vitamin B31.05 mg10%
- Vitamin B51.03 mg21%
- Vitamin B60.12 mg7%
- BiotinNot in the source data
- Folate63.6 µg29%
- Vitamin B120 µg0%
- Vitamin C10 mg15%
- Vitamin D0 µg0%
- Vitamin E0.94 mg13%
- Vitamin K29.6 µg54%
Minerals
- Calcium73.8 mg7%
- ChromiumNot in the source data
- Copper0.44 mg26%
- IodineNot in the source data
- Iron2.83 mg10%
- Magnesium69.1 mg19%
- Manganese0.72 mg18%
- MolybdenumNot in the source data
- Phosphorus153 mg15%
- Potassium680 mg19%
- Selenium7.94 µg20%
- Sodium limit323 mg16% of limit
- Zinc1.19 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Red gram, dal kandi pappu35 g
- Bottle gourd, elongate, pale green sorakaya90 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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