Sambhar

    Sambhar

    1save
    40min


    1 person made this

    A delicious Sri Lankan vegetable and lentil stew with a spice topping. Just 307 calories per serve for this wonderful winter warmer.

    CalorieCountedCurries South Australia, Australia

    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 

    1. Vegetables: Heat a small saucepan on medium to low, spray lightly with olive oil and cook onions and capsicum for 5 minutes.
    2. Combine cooked onions, red lentils, carrots, celery, swede, turnip, potato and water in a pressure cooker. Once pressure reached, cook for 15 minutes.
    3. 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.
    4. Put into a bowl with the turmeric and leave to cool.
    5. Return frypan to the heat, spray lightly with olive oil, add the coconut, urad dhal and yellow split peas and cook for 1 minute.
    6. Put into the bowl with the fried spices and leave to cool, then grind to a powder.
    7. Stir Sambhar Masala into cooked lentils and vegetables.
    8. 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.
    9. 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.

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