Vegetable Coconut Sambar

Vegetable Coconut Sambar might be just the main course you are searching for. One portion of this dish contains roughly 19g of protein, 19g of fat, and a total of 447 calories. This recipe serves 4. For $2.47 per serving, this recipe covers 35% of your daily requirements of vitamins and minerals. It is a good option if you're following a gluten free and dairy free diet. If you have cumin seeds, brown mustard seeds, sea salt, and a few other ingredients on hand, you can make it. To use up the potato you could follow this main course with the Sweet Potato Pie as a dessert. A few people made this recipe, and 58 would say it hit the spot. It is brought to you by foodandspice.blogspot.com. From preparation to the plate, this recipe takes around 45 minutes. Overall, this recipe earns an excellent spoonacular score of 95%. If you like this recipe, you might also like recipes such as Sambar – How to make Vegetable Sambar | Quick Sambar, Vegetable Coconut Sambar, and Menthi Kura Sambar - Vendhaya Keerai Sambar - Methi Leaves Sambar.

  • Serves: 4
  • Time: 45 Mins
  • Category: lunch, main course, main dish, dinner
  • Health Rating: 23.0

Ingredients


Table
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Instructions

Step 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.

Ingredients:

  • whole coriander seeds
  • fenugreek seeds
  • cumin seeds
  • asafoetida
  • chana dal
  • ground cayenne pepper
  • peppers
  • seeds
  • cooking oil

Equipment:

  • frying pan

Step 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.

Ingredients:

  • tamarind pulp
  • tamarind
  • split pigeon peas
  • coconut
  • water
  • lentils

Equipment:

  • food processor
  • sauce pan
  • blender
  • bowl

Step 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.

Ingredients:

  • fenugreek seeds
  • mustard seeds
  • curry leaves
  • coconut oil
  • cumin seeds
  • chili pepper
  • pop

Equipment:

  • sauce pan

Step 4: Add the shallot and stir for another 2 minutes.

Ingredients:

  • shallot

Step 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.

Ingredients:

  • tamarind juice
  • vegetable
  • split pigeon peas
  • salt

Step 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.

Ingredients:

  • fresh cilantro
  • water


Dietary Information

  • Gluten-Free
  • Dairy-Free

Nutrition Facts

NutrientAmount% Daily Needs
Calories410.82 kcal20.54%
Fat19.07 g29.34%
Saturated Fat12.12 g75.78%
Carbohydrates52.56 g17.52%
Net Carbohydrates35.99 g13.09%
Sugar13.56 g15.07%
Cholesterol17.41 mg5.8%
Sodium266.74 mg11.6%
Alcohol0.0 g100.0%
Alcohol %0.0 %100.0%
Protein15.08 g30.16%
Vitamin C117.17 mg142.03%
Fiber16.57 g66.27%
Vitamin A2525.38 IU50.51%
Manganese0.94 mg46.77%
Vitamin B39.08 mg45.39%
Folate132.08 µg33.02%
Vitamin B60.65 mg32.71%
Iron4.74 mg26.33%
Potassium912.38 mg26.07%
Magnesium81.86 mg20.47%
Copper0.38 mg18.91%
Phosphorus170.48 mg17.05%
Vitamin K14.54 µg13.85%
Vitamin B10.21 mg13.78%
Vitamin E1.86 mg12.43%
Vitamin B20.2 mg11.91%
Calcium117.22 mg11.72%
Selenium7.6 µg10.85%
Vitamin B51.0 mg10.0%
Zinc1.44 mg9.62%
Vitamin B120.1 µg1.74%