BasalFit

Sambar

Toor dal and vegetables simmered with tamarind and sambar powder, then finished with mustard seeds and curry leaves. For idli, dosa or rice. Makes 6 servings of about a cup.

Total time
50 min
Servings
6
Calories
116
Protein
5 g
Protein
5 g 16%
Carbs
19 g 61%
Fat
3 g 23%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

6 servings
  • ½ cuptoor dal
  • 15 gtamarind, a piece the size of a lime
  • 1 mediumonion, chopped
  • 1 mediumcarrot, cubed
  • 150 geggplant, cubed
  • 1 mediumtomato, chopped
  • 2 tbspsambar powder
  • ¼ tspturmeric
  • 1 ½ tspsalt
  • 1 tbspvegetable oil
  • 1 tspmustard seeds
  • ¼ tspfenugreek seeds
  • 2 gcurry leaves, a sprig
  • 5 gcilantro, chopped

Steps

  1. Rinse the toor dal and cook it with 2 cups of water and the turmeric until very soft: about 15 minutes in a pressure cooker or 30 in a pot. Mash it smooth.
  2. Soak the tamarind in 1 cup of hot water for 10 minutes, squeeze it well and strain the water. Throw away the pulp.
  3. Simmer the onion, carrot and eggplant in 1 cup of water with the salt for 8 minutes, until nearly tender. Add the tomato, the tamarind water and the sambar powder and simmer for 5 minutes more.
  4. Stir in the mashed dal and simmer for 5 minutes, adding water until it is as thick as you like.
  5. Heat the oil in a small pan. Add the mustard seeds and, when they pop, the fenugreek seeds and curry leaves. Pour this over the sambar and scatter with the cilantro.

What a serving gives you

High in Dietary fiber (20% DV), Copper (29% DV), Manganese (≥28% DV), Folate (24% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories116 kcal115 kcal
Protein4.96 g4.89 g10%
Carbohydrate18.7 g18.5 g7%
Dietary fiber5.54 g5.47 g20%
Total sugars≥3.75 g≥3.7 g
Added sugars≥0 g≥0 g≥0%
Starch≥0.145 g≥0.144 g
Water71.7 g70.8 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat3.17 g3.13 g4%
Saturated fat0.306 g0.302 g2%
Trans fat0.009 g0.009 g
Monounsaturated fat≥1.76 g≥1.74 g
Polyunsaturated fat≥0.946 g≥0.934 g
Omega-3 ALA≥0.219 g≥0.216 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium49.5 mg48.8 mg4%
Iron1.72 mg1.7 mg10%
Magnesium49.8 mg49.2 mg12%
Phosphorus97.2 mg95.9 mg8%
Potassium456 mg450 mg10%
Sodium596 mg588 mg26%
Zinc0.74 mg0.731 mg7%
Copper0.261 mg0.257 mg29%
Manganese≥0.641 mg≥0.633 mg≥28%
Selenium3.18 mcg3.14 mcg6%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A97.9 mcg96.7 mcg11%
Vitamin C5.76 mg5.69 mg6%
Vitamin D0 mcg0 mcg0%
Vitamin E≥1.25 mg≥1.23 mg≥8%
Vitamin K≥11.4 mcg≥11.2 mcg≥9%
Thiamin (B1)0.161 mg0.159 mg13%
Riboflavin (B2)0.067 mg0.067 mg5%
Niacin (B3)1.06 mg1.05 mg7%
Pantothenic acid (B5)≥0.391 mg≥0.386 mg≥8%
Vitamin B60.13 mg0.128 mg8%
Folate94.8 mcg93.6 mcg24%
Vitamin B120 mcg0 mcg0%
Choline≥7.3 mg≥7.21 mg≥1%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.048 g≥0.047 g
Threonine≥0.181 g≥0.179 g
Isoleucine≥0.179 g≥0.177 g
Leucine≥0.33 g≥0.326 g
Lysine≥0.322 g≥0.318 g
Methionine≥0.055 g≥0.054 g
Cystine≥0.062 g≥0.062 g
Phenylalanine≥0.363 g≥0.358 g
Tyrosine≥0.121 g≥0.12 g
Valine≥0.211 g≥0.208 g
Arginine≥0.298 g≥0.295 g
Histidine≥0.158 g≥0.156 g
Alanine≥0.217 g≥0.214 g
Aspartic acid≥0.523 g≥0.517 g
Glutamic acid≥1.15 g≥1.14 g
Glycine≥0.185 g≥0.183 g
Proline≥0.223 g≥0.22 g
Serine≥0.214 g≥0.211 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g