Ingredients for Lentil Sambar
- Dried Lentils
- 3 cups water
- 1 medium onion, chopped
- 1 cup cauliflower florets
- 1 medium sweet potato, peeled and diced
- Red Bell Pepper
- Vegetable Oil
- 1 teaspoon mustard seeds
- 1/2 teaspoon fenugreek seeds
- Cumin Seed
- 1 teaspoon turmeric powder
- Ground Coriander
- Ground Cinnamon
- 1/2 - 1 teaspoon cayenne pepper (adjust to taste)
- Green Chili Pepper
- Tamarind Paste
- Hot Water
- Salt to taste
- Fresh Cilantro
- Brown Basmati Rice
- Peach Chutney
- Nonfat Yogurt
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How to Make Lentil Sambar
- Rinse 1 cup of red lentils and place them in a small saucepan with 3 cups of water. Bring to a boil.
- Reduce heat to low, cover, and simmer for 45-60 minutes, or until lentils are tender. Stir occasionally, adding more water if needed.
- While the lentils simmer, chop the onion, cauliflower, sweet potato, and bell pepper into bite-sized pieces.
- Heat 2 tablespoons of oil in a medium pot over medium heat. Add 1 teaspoon mustard seeds, 1/2 teaspoon fenugreek seeds, and 1 teaspoon cumin seeds. Cover and shake occasionally to prevent burning.
- Once the mustard seeds start to pop (about 1 minute), stir in 1 teaspoon turmeric powder, 1 teaspoon coriander powder, 1/2 teaspoon cinnamon powder, 1/2-1 teaspoon cayenne pepper (adjust to taste), and 1-2 finely chopped green chilies (optional). Sauté for 2 minutes, stirring constantly.
- Stir in 2 tablespoons of tamarind paste dissolved in 1/4 cup warm water. Add the chopped onion, cauliflower, sweet potato, and salt. Mix well.
- Cover and simmer for 10 minutes.
- Add the chopped bell pepper, cover, and cook for another 5 minutes, or until all vegetables are tender.
- Drain the cooked lentils and add them to the vegetable mixture.
- Reheat if necessary. Stir in 1/4 cup chopped cilantro.
- Serve hot over cooked basmati rice. Garnish with mango peach chutney and a dollop of yogurt, if desired.
Nutrition Information (Approximate per serving)
Sodium
18 g
Sugar
28g
Fat
1g
Carbs
12g
