Name: South Indian Sambar
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1
Ingredients: 1 medium Tomatoes; ¼ large Onions; 1 tbsp Curry powder; 1 cup Water; ½ tsp Fenugreek seed; 1 tsp Coriander seed; ½ tsp Mustard seed; 1 pepper Jalapeno peppers; 1 tbsp Tamarind nectar; ⅓ eggplant, peeled (yield from 1-1/4 lb) Eggplant; ½ cup Pigeon peas; 1 oz Green beans; 1 cup, chopped Zucchini

1 serving of south indian sambar (Lentil soup with rice) contains 513 Calories. The macronutrient breakdown is 71% carbs, 7% fat, and 22% protein. This is a good source of protein (53% of your Daily Value), fiber (104% of your Daily Value), and potassium (56% of your Daily Value).

Makes: 1 serving
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients

Original Recipe
Scaled to 1 serving

Tomatoes
Green, raw

1 medium or 123g
Onions
Raw

¼ large or 38g
Curry powder
Spices

1 tbsp or 6g
Water
Plain, clean water

1 cup or 237g
Fenugreek seed
Spices

½ tsp or 2g
Coriander seed
Spices

1 tsp or 2g
Mustard seed
Spices, ground

½ tsp or 1g
Jalapeno peppers
Raw

1 pepper or 14g
Tamarind nectar
Canned

1 tbsp or 16g
Eggplant
Raw

⅓ eggplant, peeled (yield from 1-1/4 lb) or 153g
Pigeon peas
(red gram), mature seeds, raw

½ cup or 103g
Green beans
Snap beans, raw

1 oz or 28g
Zucchini
Summer squash, includes skin, raw

1 cup, chopped or 124g

Amount Unit

Nutrition Facts

For 1 serving of south indian sambar (845g)

Nutrient	Value	%DV
Calories	513
Fats	4g	5%
Saturated fats	1g	3%
Trans fats	0g
Cholesterol	0mg	0%
Sodium	56mg	2%
Carbs	98g	36%
Net carbs	69g
Fiber	29g	104%
Sugar	19g
Protein	30g

Calcium	257mg	26%
Iron	9mg	115%
Potassium	2623mg	56%
Vitamin D	0μg	0%
Vitamins and Minerals
Alpha carotene	125μg
Beta carotene	783μg
Caffeine	0mg
Choline	46mg	8%
Copper	1mg	160%
Fluoride	6μg
Folate (B9)	568μg	142%
Lycopene	0μg
Magnesium	286mg	68%
Manganese	3mg	140%
Niacin	6mg	37%
Pantothenic acid	3mg	57%
Phosphorus	564mg	81%
Retinol	0μg
Riboflavin (B2)	0.4mg	33%
Selenium	15μg	28%
Theobromine	0mg
Thiamine	1mg	77%
Vitamin A IU	1451IU
Vitamin A	72μg	8%
Vitamin B12	0μg	0%
Vitamin B6	1mg	65%
Vitamin C	79mg	88%
Vitamin D IU	0IU
Vitamin D2	0μg
Vitamin D3	0μg
Vitamin E	3mg	23%
Vitamin K	36μg	30%
Zinc	4mg	39%
Sugars
Sugar	19g
Sucrose	1g
Glucose	6g
Fructose	6g
Lactose	0g
Maltose	0.1g
Galactose	0g
Starch	0.3g
Fats
Saturated fats	1g	3%
Monounsaturated fats	1g
Polyunsaturated fats	1g
Trans fats	0g
Fatty Acids
Total omega 3	0.1g
Total omega 6	0g
Alpha Linolenic Acid (ALA)	0.1g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	1g
Arginine	2g
Aspartic acid	3g
Cystine	0.3g
Glutamic acid	7g
Glycine	1g
Histidine	1g
Hydroxyproline	0g
Isoleucine	1g
Leucine	2g
Lysine	2g
Methionine	0.3g
Phenylalanine	2g
Proline	1g
Serine	1g
Threonine	1g
Tryptophan	0.3g
Tyrosine	1g
Valine	1g

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