Know what’s on your plate
Sambar
Calories & nutrition facts
homemade
Nutrition facts
Per 100 g% DV- Calories 49 kcal —
- Protein 3.1 g 6%
- Carbohydrate 7.7 g 3%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 2.4 g 9%
- Sugars 1.9 g —
- Sodium 444 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 17 µg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.22 mg 18%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.16 mg 3%
- Biotin (B7) 1.7 µg 6%
- Folate (B9) 11 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 27 mg 2%
- Iron 0.81 mg 5%
- Magnesium 22 mg 5%
- Phosphorus 57 mg 5%
- Potassium 251 mg 5%
- Zinc 0.4 mg 4%
- Copper 0.14 mg 16%
Questions about Sambar
What vegetables are usually used in sambar?
A South Indian-style sambar often includes drumstick pods, aubergine, pumpkin, carrots or shallots, alongside pigeon peas. Use firm vegetables that hold their shape, and add quick-cooking ones later so they do not turn to mush.
How do you get the lentils soft for sambar?
Rinse pigeon peas until the water runs clearer, then simmer them in plenty of water until completely soft, usually about 30–40 minutes on the hob. Mash them before adding the vegetables, tamarind and sambar powder for a thicker, more even stew.
How do you balance the sourness in sambar?
Soak tamarind in hot water, squeeze it and strain out the fibres and seeds; add the extract gradually after the lentils and vegetables are cooked. If the sambar tastes too sharp, simmer it for a few more minutes or add a little more cooked lentil.
What do you serve with sambar?
Sambar is commonly served with idli, dosa or steamed rice. For a traditional tempering, briefly fry mustard seeds, curry leaves and dried red chilli in hot oil, then stir them into the finished sambar.
Can you use lemon instead of tamarind in sambar?
You can, but lemon gives a fresher, less rounded sourness than tamarind. Stir in a little lemon juice after cooking, rather than boiling it with the lentils.
How long does sambar keep in the fridge?
Cool sambar promptly and refrigerate it in a covered container; use it within three days. Reheat only the portion you need until it is steaming hot, stirring so it heats evenly.
Can you freeze sambar?
Yes. Freeze cooled sambar in meal-sized portions for up to three months, leaving a little room in each container for expansion. Thaw it in the fridge and reheat until steaming; stir well, as the lentils may settle or thicken.
Source: CoFID (UK) 12-467 · per 100 g · carbohydrate per EU label, fibre excluded
