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Sambhar lentil curry with vegetables
A southern Indian dish - often served as a hearty breakfast.
What you need
- 225 g red lentils, washed and picked over
- 2 tsp sambhar powder
- 1/2 tsp ground turmeric
- 500 ml water
- 8 okra, trimmed
- 225 g cauliflower florets
- 225 g mooli, peeled and sliced into 2 1/2 cm pieces
- 1 onion, trimmed, peeled and thickly sliced
- 1 tsp soft brown sugar
- 1/2 tsp salt, to taste
- 4 tomatoes, quartered
- for the seasoning
- 60 ml vegetable oil
- 1/2 tsp black mustard seeds
- 2 whole dried chillies
- 1/2 tsp cumin seeds
- 2 cloves garlic, peeled and crushed
Method
Place the lentils, sambhar powder, turmeric and water in a large, heavy pan. Bring to the boil. Lower the heat. Cover. Simmer for 20 min, until lentils are soft and mushy.
Mash the lentils with a potato masher. Add the okra, cauliflower, mooli or turnip, onion, sugar and salt to taste. Mix well, adding enough water to make the consistency of thick soup. Simmer for 10 min until vegetables are tender. Add the tomatoes and mix well.
In a separate frying pan, heat the oil. Fry the seasoning ingredients until the mustard seeds crackle.
Pour the spicy oil mixture over the vegetables. Cover the pan. Heat through and serve.
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Preparation 10 minutes Cook 35 minutes Total 45 minutes -
Energy 466 kcal/serving Fat 2.21 g/serving Carbohydrates 249.17 g/serving Glycaemic Index 16 Glycaemic Load 10.19 
Serving suggestion
Basmati rice or idlis.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1953 | 258 | 10475 | 8350 |
| Energy (kcal) | 466 | 61.7 | 2500 | 2000 |
| Protein (g) | 24.9 | 3.29 | ||
| Carbohydrate (g) | 63.7 | 8.43 | 345 | 275 |
| Fat (g) | 16.7 | 2.21 | 95 | 70 |
| Fat (saturated) (g) | 2.43 | 0.32 | ||
| Fibre (g) | 27.4 | 3.63 | ||
| Sodium (mg) | 354 | 46.8 | ||
| Salt (equivalent) (g) | 0.89 | 0.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 264 | 35.0 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 1.19 | 0.16 | 2 |
| Vitamin C (mg) | 122 | 16.2 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 5.11 | 0.68 | 10 |
| Zinc (mg) | 3.96 | 0.52 | 15 |
| Calcium (mg) | 250 | 33.1 | 800 |
| Folate (mcg) | 528 | 69.9 | 200 |
| Iron (mg) | 8.83 | 1.17 | 14 |
| Magnesium (mg) | 229 | 30.3 | 300 |
| Niacin (mg) | 6.52 | 0.86 | 18 |
| Pantothenic acid (mg) | 2.76 | 0.37 | 6 |
| Riboflavin (mg) | 0.44 | 0.06 | 1.6 |
| Phosphorous (mg) | 520 | 68.9 | 800 |
| Thiamin (mg) | 0.86 | 0.11 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible black mustard seeds, dried chillies or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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