South Indian Sambar (Tamarind-Lentil Stew)

1. 1

   Place yellow split peas in a saucepan with 2 cups water and bring to a boil.

2. 2

   Reduce the heat to medium-low and cook until soft, about 15 minutes.

3. 3

   In another saucepan, mix the tamarind pulp and stir in 1/2 cup water to make a thin juice.

4. 4

   Bring to a boil over medium-high heat.

5. 5

   Add the bell pepper and tomato to the tamarind juice, and keep boiling until the vegetables are soft and the liquid has reduced to almost half.

6. 6

   Meanwhile, grind the coriander seeds, yellow lentils, coconut, and chilies to a paste using a mortar and pestle or a food processor.

7. 7

   Add this paste to the tamarind sauce, then stir in the yellow lentils until well combined.

8. 8

   Bring it to a boil again, then remove from the heat and set aside.

9. 9

   Heat oil in a small skillet over medium heat, and add the mustard seed, cumin seed, and asafoetida powder.

10. 10

    When the mustard seeds begin to sputter and the mixture is fragrant, remove from the heat and stir into the sambar.

11. 11

    Serve hot.

• Calories 395.6 kcal Moderate
• Protein 15.72 g Good Source
• Carbs 70.34 g Moderate
• Total Fat 9.18 g Moderate
• Saturated Fat 1.64 g Moderate
• Trans Fat 0.0 g Low Source
• Cholesterol 0.69 mg Low Source
• Sodium 153.82 mg Moderate
• Fiber 24.78 g Good Source
• Sugar 20.08 g High
• Added Sugar 5.28 g Moderate
• Calcium 74.33 mg Low Source
• Iron 3.87 mg Good Source
• Potassium 1249.54 mg Good Source
• Vitamin A 189.97 mcg_rae Good Source
• Vitamin C 17.74 mg Moderate
• Vitamin D 0.0 mcg Low Source

Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.

• Mustard
• Tomatoes 🍅