Sambar
A spiced lentil side dish from Kerala in South India with tamarind, asafoetida, fenugreek and mustard seeds
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Vegetarian, Vegan, Low-fat
- Place the lentils in a large pan with 400ml water. Add turmeric and tamarind and boil for 25-30 mins until very soft.
- Meanwhile, heat the oil in a frying pan and gently fry the shallots for 8-10 mins. When softened, add the spices, curry leaves, chillies and a good pinch of salt. Cook for another 2 mins, until fragrant.
- Boil another pan of salted water and cook the beans for 4 mins until tender, then drain well.
- Once the lentils are cooked, add the shallot spice mix and the beans, stir well and add more seasoning if necessary.
PER SERVING
272 kcalories, protein 16.0g, carbohydrate 37.0g, fat 7.0 g, saturated fat 1.0g, fibre 4.0g, sugar 5.0g, salt 0.1 g
Recipe from Good Food magazine, May 2012.
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Ingredients
- 250g red or yellow lentils
- ½ tsp turmeric
- 1 tbsp tamarind paste
- 2 tbsp vegetable oil
- 2 small shallots , finely chopped
- ½ tsp ground asafoetida
- ½ tsp ground fenugreek
- ½ tsp black mustard seeds
- 10 curry leaves
- 7 small dried red chillies
- 140g green beans , trimmed and cut in half
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Vegetarian, Vegan, Low-fat
Ingredients
- 250g red or yellow lentils
- ½ tsp turmeric
- 1 tbsp tamarind paste
- 2 tbsp vegetable oil
- 2 small shallots , finely chopped
- ½ tsp ground asafoetida
- ½ tsp ground fenugreek
- ½ tsp black mustard seeds
- 10 curry leaves
- 7 small dried red chillies
- 140g green beans , trimmed and cut in half
PER SERVING
272 kcalories, protein 16.0g, carbohydrate 37.0g, fat 7.0 g, saturated fat 1.0g, fibre 4.0g, sugar 5.0g, salt 0.1 g
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