Vegetable Coconut Sambar

Gluten Free
Dairy Free
Health score
23%
Vegetable Coconut Sambar
45 min.
4
411kcal
39.25%sweetness
100%saltiness
23.1%sourness
50.26%bitterness
34.77%savoriness
62.2%fattiness
100%spiciness

Ingredients

  • 0.5 teaspoon asafetida 
  • teaspoon brown mustard seeds 
  •  ground pepper fresh red seeded chopped
  • tablespoons chana dal rinsed
  • tablespoons coconut oil 
  • tablespoons coriander seeds 
  • teaspoon cumin seeds 
  • teaspoon cumin seeds 
  • small handful curry leaves dried
  •  skin-on chicken drumsticks sliced
  • small eggplant diced
  • 0.5 teaspoon fenugreek seeds 
  • 0.5 teaspoon fenugreek seeds 
  • handful cilantro leaves fresh chopped
  • small potatoes diced peeled
  •  bell pepper red seeded chopped
  •  pepper flakes dried whole red
  • servings sea salt to taste
  • teaspoons sesame oil 
  •  shallots minced
  • 0.3 cup tamarind pulp 
  • 0.7 cup toor dal cup rinsed
  • 0.5 teaspoon turmeric 
  • tablespoons coconut dried shredded unsweetened
  • 0.3 cup water 
  • 1.5 cups water hot
  • 2.5 cups water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • blender

Directions

  1. To make the paste, heat the oil in frying pan over medium heat. When hot, add the fenugreek seeds, cayenne peppers, asafetida, cumin seeds, coriander seeds and chana dal. Stir and fry for a few minutes until the seeds have darkened a few shades.
  2. Remove from heat and transfer the mixture to a food processor or blender along with the coconut and 1/4 cup water. Blend into a paste, adding just a bit more water if necessary. Set aside.In a medium saucepan, combine the toor dal and 2 1/2 cups water. Bring to a boil, cover, reduce the heat to medium-low, and simmer gently for 1 hour until the dal is very soft. Stir occasionally. Do not drain.Meanwhile, soak the tamarind pulp in 1 1/2 cups hot water for 30 minutes. Strain the tamarind liquid into a bowl, squeezing out as much liquid from the pulp as possible. Discard the pulp and set the liquid aside.
  3. Heat the coconut oil in a large saucepan over medium heat. When hot, add the mustard seeds, cumin seeds, fenugreek seeds, chili and curry leaves. Stir for 30 to 60 seconds until the mustard seeds turn grey and begin to splutter and pop.
  4. Add the shallot and stir for another 2 minutes.
  5. Add the vegetables, tamarind juice and salt to taste. Cover and simmer for 10 minutes until the vegetables are tender. Stir in the cooked toor dal and the paste and simmer for another 5 minutes.
  6. Add 1/4 to 1/2 cup water if the sambar is too dry. Stir in the fresh cilantro or use as a garnish.

Nutrition Facts

Calories411kcal
Protein13.64%
Fat38.82%
Carbs47.54%

Properties

Glycemic Index
96.69
Glycemic Load
11.24
Inflammation Score
0
Nutrition Score
25.196956521739%

Flavonoids

Delphinidin
98.12mg
Luteolin
0.36mg
Kaempferol
0.35mg
Quercetin
1.01mg

Taste

Sweetness:
39.25%
Saltiness:
100%
Sourness:
23.1%
Bitterness:
50.26%
Savoriness:
34.77%
Fattiness:
62.2%
Spiciness:
100%

Nutrients percent of daily need

Calories:410.82kcal
20.54%
Fat:19.07g
29.34%
Saturated Fat:12.12g
75.78%
Carbohydrates:52.56g
17.52%
Net Carbohydrates:35.99g
13.09%
Sugar:13.56g
15.07%
Cholesterol:17.41mg
5.8%
Sodium:266.74mg
11.6%
Protein:15.08g
30.16%
Vitamin C:117.17mg
142.03%
Fiber:16.57g
66.27%
Vitamin A:2525.38IU
50.51%
Manganese:0.94mg
46.77%
Vitamin B3:9.08mg
45.39%
Folate:132.08µg
33.02%
Vitamin B6:0.65mg
32.71%
Iron:4.74mg
26.33%
Potassium:912.38mg
26.07%
Magnesium:81.86mg
20.47%
Copper:0.38mg
18.91%
Phosphorus:170.48mg
17.05%
Vitamin K:14.54µg
13.85%
Vitamin B1:0.21mg
13.78%
Vitamin E:1.86mg
12.43%
Vitamin B2:0.2mg
11.91%
Calcium:117.22mg
11.72%
Selenium:7.6µg
10.85%
Vitamin B5:1mg
10%
Zinc:1.44mg
9.62%
Vitamin B12:0.1µg
1.74%