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.
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.