Monday, February 6, 2012

Low-Sodium Recipes: Sambar

1 cup yellow split peas (tuvar dal)2 cups water1/2 cup tamarind pulp1/2 cup water1 green bell pepper, sliced1 tomato, chopped1 1/2 teaspoons coriander seeds1 teaspoon yellow lentils (chana dal)1 tablespoon unsweetened flaked coconut2 dried red chile peppers2 teaspoons vegetable oil1 teaspoon mustard seed1 teaspoon cumin seed1/4 teaspoon asafoetida powderPlace yellow split peas in a saucepan with 2 cups water and bring to a boil. Reduce heat to medium-low, and cook until soft, about 15 minutes. In another saucepan, mix together the tamarind pulp stir in 1/2 cup water to make a watery juice. Bring to a boil over medium-high heat. Add the bell pepper and tomato to the tamarind juice, and continue to boil until the vegetables are soft, and the liquid has reduced to almost half. Meanwhile, grind the coriander seeds, yellow lentils, coconut and chilies to a paste using a mortar and pestle or food processor. Add this paste to the tamarind sauce, then stir in the yellow lentils until everything is well blended. Bring to a boil once again, then remove from the heat and set aside. Heat oil in a small skillet over medium heat, and add the mustard seed, cumin seed, and asafoetida powder. Once the mustard seeds start to sputter and the mixture is fragrant, remove from heat and stir into sambar. Serve hot. Amount Per Serving  Calories: 306 | Total Fat: 3.9g | Cholesterol: 0mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 306

Total Fat: 3.9gCholesterol: 0mgSodium: 15mgTotal Carbs: 55.9g    Dietary Fiber: 2.9gProtein: 15.4g VIEW DETAILED NUTRITION
About: Nutrition Info

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