Andhra · Main
Vankaya sambar
Vankaya lentil-tamarind stew
- Energy
- 212 kcal
- Protein
- 9.92 g
- Fibre
- 8.88 g
- Time
- 45 min
Per serving, 156 g.1 Good for lunch or dinner.
One serving gives you
- 25%of the day’s folate
- 36%of the day’s fibre
- 22%of the day’s potassium
- 21%of the day’s magnesium
Nutrition facts
One serving, 156 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy212 kcal12%
Carbohydrates
- Carbohydrate27.4 g10%
- Fibre8.88 g36%
- Soluble fibre2.28 g
Fats
- Fat6.24 g13%
- Saturated fat limit1.05 g5% of limit
- Monounsaturated fat2.77 g
- Polyunsaturated fat1.77 g
- Omega-61.68 g21%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.92 g20%
- Histidine289 mg48%
- Isoleucine345 mg29%
- Leucine647 mg28%
- Lysine564 mg52%
- Methionine + cystine162 mg27%
- Phenylalanine + tyrosine1,017 mg121%
- Threonine323 mg77%
- Tryptophan75 mg36%
- Valine439 mg56%
Vitamins
- Vitamin A40.3 µg5%
- Vitamin B10.19 mg14%
- Vitamin B20.15 mg8%
- Vitamin B31.33 mg12%
- Vitamin B50.78 mg16%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate54.6 µg25%
- Vitamin B120 µg0%
- Vitamin C8.13 mg13%
- Vitamin D0 µg0%
- Vitamin E0.98 mg13%
- Vitamin K38.6 µg70%
Minerals
- Calcium73.1 mg7%
- ChromiumNot in the source data
- Copper0.48 mg28%
- IodineNot in the source data
- Iron2.89 mg10%
- Magnesium76.1 mg21%
- Manganese0.74 mg19%
- MolybdenumNot in the source data
- Phosphorus165 mg17%
- Potassium766 mg22%
- Selenium6.35 µg16%
- Sodium limit324 mg16% of limit
- Zinc1.23 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Red gram, dal kandi pappu35 g
- Brinjal - all varieties vankaya80 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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