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 16g, carbohydrate 37g, fat 7 g, saturated fat 1g, fibre 4g, sugar 5g, salt 0.1 g
Recipe from Good Food magazine, May 2012.
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http://www.bbcgoodfood.com/recipes/2150644/
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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 16g, carbohydrate 37g, fat 7 g, saturated fat 1g, fibre 4g, sugar 5g, salt 0.1 g
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