Nutrient information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
166 | 7.9 | 21.4 | 5 |
5-6 katoris
25 minutes
- If you are prescribed 1200 Kcal, 1400 Kcal, 1600 and 1800; you can consume: 1 katori
- If you are prescribed 2000 Kcal, you can consume: 1.5 katoris
- 1/2 cup arhar dal
- 1 large + 1 small tomato, finely chopped
- 1 large onion, finely chopped
- 1/2 cup drumstick, sliced lengthwise
- 1/2 cup pumpkin, cut into chunks
- 20 g tamarind (imli)
- 1/4 tsp asafoetida (hing)
- 4 tsp groundnut oil
- 2 cups water
Dry Spices
- 1/4 tsp turmeric powder
- 1/2 tsp mustard seeds
- 2 tbsp sambar powder
- Use a minimal amount of salt
- Peel the pumpkin and onion. Wash onion, tomato, drumstick, and pumpkin thoroughly. Chop onion, and tomato, slice drumstick lengthwise and cut pumpkin into chunks.
- Soak tamarind in warm water for about 15 minutes. Extract the pulp by squeezing it with your hands. Discard the fibre and seeds. Keep the extract aside.
- Meanwhile, rinse the arhar dal thoroughly. Add the rinsed dal and vegetables to a pressure cooker along with salt and turmeric powder and cook it for 5-7 minutes (2-3 whistles). Keep it aside.
- Heat oil in a pan. Add mustard seeds and let them splutter. Add asafoetida (hing) and curry leaves. Sauté for a few seconds until fragrant. Add the tamarind extract to it. Add sambar powder and let it cook until the raw tamarind pulp fragrance disappears, and the pulp extract decreases in volume.
- Add the cooked dal and vegetable to the mixture and let it come to a boil.
- If the sambar is too thick, add extra water until you get the required consistency.
- Bring the sambar to a moderate boil, then reduce heat and simmer for another 5-7 minutes to allow the flavours to combine.
- Serve hot with rice, dosa, or idli.