Andhra · Side
Tiffin sambar
Light sambar for idli and dosa
- Energy
- 120 kcal
- Protein
- 4.98 g
- Fibre
- 4.84 g
- Time
- 35 min
Per serving, 107 g.1 Good for breakfast or dinner.
One serving gives you
- 14%of the day’s folate
- 19%of the day’s fibre
- 15%of the day’s vitamin C
- 13%of the day’s potassium
Nutrition facts
One serving, 107 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy120 kcal7%
Carbohydrates
- Carbohydrate15.9 g6%
- Fibre4.84 g19%
- Soluble fibre1.3 g
Fats
- Fat3.65 g7%
- Saturated fat limit0.59 g3% of limit
- Monounsaturated fat1.66 g
- Polyunsaturated fat1.01 g
- Omega-60.95 g12%
- Omega-30.06 g6%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein4.98 g10%
- Histidine140 mg23%
- Isoleucine174 mg14%
- Leucine315 mg13%
- Lysine272 mg25%
- Methionine + cystine85.3 mg14%
- Phenylalanine + tyrosine491 mg58%
- Threonine164 mg39%
- Tryptophan39.9 mg19%
- Valine220 mg28%
Vitamins
- Vitamin A31.4 µg4%
- Vitamin B10.1 mg7%
- Vitamin B20.05 mg3%
- Vitamin B30.78 mg7%
- Vitamin B50.4 mg8%
- Vitamin B60.11 mg6%
- BiotinNot in the source data
- Folate31 µg14%
- Vitamin B120 µg0%
- Vitamin C9.43 mg15%
- Vitamin D0 µg0%
- Vitamin E0.8 mg11%
- Vitamin K52.4 µg95%
Minerals
- Calcium53.3 mg5%
- ChromiumNot in the source data
- Copper0.25 mg15%
- IodineNot in the source data
- Iron1.79 mg6%
- Magnesium42.6 mg12%
- Manganese0.42 mg11%
- MolybdenumNot in the source data
- Phosphorus88.2 mg9%
- Potassium449 mg13%
- Selenium3.69 µg9%
- Sodium limit167 mg8% of limit
- Zinc0.67 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Red gram, dal kandi pappu16 g
- Pumpkin, orange, round gummadikaya40 g
- Onion, big ullipaya20 g
- Groundnut oil palli nune2.5 g
- Tamarind, pulp chintapandu3 g
- Tomato, ripe, local20 g
- Chillies, red endu mirapakaya1.4 g
- Coriander seeds dhaniyalu1 g
- Turmeric powder pasupu0.2 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.4 g
Method
About 35 minutes.
- 1
Cook 16 g toor dal until soft and mash. Simmer the pumpkin, onion and tomato with tamarind water and salt until tender.
- 2
Add the dal, ground coriander seeds and chilli with water for a thin sambar; boil 5 minutes.
- 3
Heat 2.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant. Add to the sambar.
More from Andhra
- MainBendakaya sambarBendakaya lentil-tamarind stew212 kcal · 10.3 g protein
- MainMixed vegetable sambarMixed vegetable lentil-tamarind stew221 kcal · 10.7 g protein
- MainMullangi sambarMullangi lentil-tamarind stew217 kcal · 9.35 g protein
- MainMunagakaya sambarMunagakaya lentil-tamarind stew222 kcal · 10.8 g protein