This is one of the most loved dishes in South Indian cuisine. It accompanies most meals. There are many variations to this sambar recipe depending on different family traditions and different regions.
1 1/4 Tbsp (25 ml) tamarind
1 cup (250 ml) lentils
1/2 tsp (2 ml) turmeric
2 tsp (10 ml) virgin coconut oil
small dried red chillies (or to taste)
1/2 tsp (2 ml) mustard seeds
1/2 tsp (2 ml) fenugreek seeds
8 curry leaves (optional)
1/4 tsp (1 ml) asafoetida* (optional)
1 cup (250 ml) mixed chopped vegetables (such as green beans, zucchini, cabbage or carrot)
1 1/2 Tbsp (30 ml) sambar powder (you can buy this prepared like garam masala)
Unrefined salt, to taste
Coriander, for garnish
*Commonly used in Indian cooking, this sulphur-smelling spice will tame once cooked. It adds an oniony flavour.
Each serving contains: 310 kilojoules; 3 g protein; 1 g total fat (1 g sat. fat, 0 g trans fat); 13 g carbohydrates (6 g sugars, 3 g fibre); 22 mg salt
source: "Culinary Spices for Life", alive Australia, Autumn 2013
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