Photo: Stephanie Studer
Spicy lentil soup with squash, tomato and green beans (sambar)
20 ingredients
30 min + 2 hr
Serves 4-6
openrecipes
Sambar is served over rice or with dosas or idlis in Tamil Nadu, and most people eat it every day. This easy lentil soup is topped with a 'tarka' of fried onions with spices.
Estimated Nutrition (whole recipe, rough)
364
Calories
8g
Protein
15g
Fat
52g
Carbs
Counts 10 of 16 ingredients — the other 6 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Pigeon Pea | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Fenugreek | not in our table | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
| Asafoetida | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 100g/3½oz tur dal (yellow split pigeon peas
- 1 small onion
- 100g/3½oz carrots
- 100g/3½oz pumpkinbutternut squash
- 100g/3½oz green beans
- 1 medium tomato
- 1½ tsp ground turmeric
- 1½ tsp sugar
- 1½ tsp salt
- 50ml/2fl oz vegetable oil
- 1 tsp chana dal (Bengal gram or split yellow peas)
- 1 tsp fenugreek
- 1 tsp coriander seeds
- 4 dried Kashmiri chillies
- handful fresh curry leaves
- 1 tsp asafoetida
- 2 tbsp vegetable oil
- 1 small onion
- 1 tsp black mustard seeds
- 1½ tsp fenugreek
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes