Sambhar
1
Sambhar
A delicious Sri Lankan vegetable and lentil stew with a spice topping. Just 307 calories per serve for this wonderful winter warmer.
Ingredients
Serves: 2
- Vegetables
- olive oil spray
- 1 medium onion, diced (100g)
- 50g red capsicum, diced
- 50g split red lentils
- 100g carrots, sliced
- 100g celery, sliced
- 100g swede, cut into large cubes
- 100g turnip, cut into large cubes
- 100g potato, cut into large cube
- 1 1/2 cups water
- Sambhar Masala
- 1 dried red chilli
- 1/2 teaspoon coriander seeds
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon black peppercorns
- 1/2 teaspoon yellow mustard seeds
- 1 clove
- 1/4 teaspoon ground turmeric
- olive oil spray
- 1 tablespoon desiccated coconut
- 2 teaspoons urad dal (whole black lentils)
- 2 teaspoons yellow split peas
- Garnish
- 2 teaspoons peanut oil
- 1 teaspoon mustard seeds
- 1 dried red chilli, finely chopped
- 6 dried curry leaves, broken up
Directions
Preparation:10min ›
Cook:30min ›
Ready in:40min
- Vegetables: Heat a small saucepan on medium to low, spray lightly with olive oil and cook onions and capsicum for 5 minutes.
- Combine cooked onions, red lentils, carrots, celery, swede, turnip, potato and water in a pressure cooker. Once pressure reached, cook for 15 minutes.
- Sambhar Masala: Dry fry the chilli, coriander seeds, cumin seeds, peppercorns and mustard seeds in a hot frypan until the mustard seeds start to pop.
- Put into a bowl with the turmeric and leave to cool.
- Return frypan to the heat, spray lightly with olive oil, add the coconut, urad dhal and yellow split peas and cook for 1 minute.
- Put into the bowl with the fried spices and leave to cool, then grind to a powder.
- Stir Sambhar Masala into cooked lentils and vegetables.
- Garnish: Heat peanut oil in a frypan, add mustard seeds, chilli and curry leaves then cook for a few seconds until the mustard seeds start to pop.
- To Serve: Plate the lentils and vegetables then top with the garnish.
Tip
If you don’t have a pressure cooker, put the lentils and water into a normal saucepan and cook for 20 minutes. Add the vegetables and cook for a further 20 minutes. To make a non-vegetarian version of this dish add 200g of cooked pork or lamb, which will add 200 calories per serve. That is still only 507 calories per serve for a complete meal. Double or triple the quantities for the Sambhar Masala and keep the extra to season other dishes.
See it on my blog
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