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VIEWS 3173

Energy (kcal) - 169

Protein (g) - 7.7

Carbohydrate (g) - 22

Fat (g) - 5

Khyati's Health-O-Meter Says:

Sambar is undoubtedly an indispensable part of South Indian cuisine. It provides antioxidants and various health-promoting benefits. Sambar is a vegetarian dish and rich in fibre and protein. It helps to boost up immunity. It is low in calories and can be included in a weight-reducing diet. So you can lose weight and continue to enjoy aromatic and tasty food.

  • Toovar (Arhar) dal - 1/4 cup
  • Drumsticks - 1/2 stick
  • Bottle gourd (dudhi / lauki) cubes - 1/2 cup 
  • Oil - 1 tsp
  • Mustard seeds (rai) - 1/4 tsp
  • Curry leaves - 1-2
  • Asafoetida (Hing) - a pinch
  • Tomato chopped - 1 small 
  • Shallots (madras onions) - 1 small 
  • Tamarind (Imli) pulp - 1/2 tsp 
  • Sambhar powder - 1/2 tsp
  • Chilli powder - 1 tsp 
  • Turmeric powder (Haldi) - a pinch
  • Salt - to taste
  • Chopped coriander (dhania) - 1/2 tsp
Step 1 Wash the toovar dal thoroughly and drain. Step 2 Combine the washed dal and water in a pressure cooker and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Step 3 Blend the dal using a hand blender till it is smooth and keep aside. Step 4 Combine the drumsticks and bottle gourd with 1 cup of water in a deep non-stick pan and cook on a medium flame for 4 to 5 minutes or till the vegetables are soft. Keep aside. Step 5 Heat the oil in a deep non-stick pan and add the mustard seeds, curry leaves and asafoetida and sauté on a medium flame for a few seconds. Step 6 Add the tomato, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Step 7 Add the cooked bottle gourd and drumstick, shallots, tamarind pulp, cooked dal, salt, sambhar masala, chilli powder, turmeric powder, salt, and water, mix well and bring to boil and allow to cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Step 8 Cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Step 9 Add the coriander, mix well and cook on a medium flame for 1 minute. Step 10 Serve hot.


10 FEB 2018
VIEWS 3173



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Pancharatna Dal

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Carrot Soup

A flavorsome healthy protein rich soup with fresh and ground coriander leaves. Carrots being loaded with an uncommon amount of beta-carotene this improve the vision and also filled with calcium, potassium, vitamin B and C.  Carrots have a fat-fighting feature which is their respectable fiber content, in turn aiding weight loss and helps in lowering cholesterol levels. The addition of coriander leaves helps to replenish lost iron by the body. An overall protein-iron dense soup.