Sambar Recipe - protein rich dish


I am all about finding tasty vegetarian foods which are packed full of goodness and easy to make, and what a find this is! This is what I have made today and snapped a photo to inspire you to do the same.

Sambar is a staple in the homes of South India and needless to say, there are many varieties of this wholesome lentil stew. The one I am sharing today is a vegetable sambar recipe. Packed full of lentils and vegetables with a subtle kick of spice, it can be eaten as a stew on its own or as a side dish.

Not only is it tasty but healthy too, Lentils contain more protein than most other types of beans and legumes, including black, white and pinto beans. A 1-cup serving has 17.8 grams of protein, an amount that fulfils almost 32 percent of a man's daily protein needs and 38 percent of a woman's.

On that note, here is the recipe - add any type of vegetables you like, fill it with nourishment, cook it with love and enjoy!

Zara x

INGREDIENTS

  • 3 tbsp Red split lentils or Toor dal/Yellow split peas

  • 1/2 tsp oil

  • 1/2 tsp turmeric powder1/2 tsp turmeric powder

  • 300g chopped vegetables of your choice (I put carrots, beans & tomatoes)

  • 1 tomato

  • 1 tbsp tamarind paste

  • 1 tbsp sambar powder (available in some food stores and most online asian grocery stores eg. spicesofindia.co.uk sell a 100g box for £1.45)

to FINSIH

  • 4 curry leaves

  • 1 tsp mustard seeds

  • 1-2 garlic cloves

METHOD

  1. Wash the toor dal/lentils and soak it for 30 minutes. Drain and add turmeric powder, chopped vegetables and tomato, cook in a pressure cooker with just enough water to submerge the ingredients for 10mins after the pressure builds. If not using a pressure cooker, boil in a pan for 30mins.

  2. Once cooked check the lentils are soft and mash the dal until almost smooth.

  3. Add tamarind paste, sambar powder and salt to taste and simmer for 10mins.Top up with water if required.

  4. Heat the oil in a small pan, once hot add the curry leaves, mustard seeds and whole garlic cloves, allow the mustard seeds to splutter and immediately pour in to the sambar mix. (I do step 4 with a ladle over the gas hob - much easier and less washing up!)

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