Ingredients:
- 1/2 cup thoor dhal or yellow split peas
- 1/8 tsp ground asafetida
- 1 tbsp sambar spice blend
- 10 curry leaves
Directions:
- In a small saucepan combine thoor dhal or split peas, 1 1/4 cups water, and turmeric and bring to a boil. Turn heat down to low and simmer, covered, for 30 minutes or until very soft (about 45 minutes for split peas).
- While dhal cooks, dissolve tamarind concentrate in 1 tablespoon hot water and set aside.
- In a 3-quart covered saucepan over medium high heat, heat mustard seeds, fenugreek seeds, and asafetida in oil until the mustard seeds begin to pop.
- After the seeds have popped for a few moments, add 2 cups water, salt, spice blend, dissolved tamarind, potato, tomatoes, onion, green beans, green chile, cilantro and curry leaves and simmer over medium low heat until the potatoes are tender, about 20 minutes.
- When dhal is cooked and completely tender, mash with a potato masher or back of a spoon 6 to 8 times, to break up roughly. Stir into cooked vegetable and spice mixture in saucepan and simmer for another 10 minutes. Add more water if necessary to attain a soupy consistency.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 87.53 Kcal (366 kJ) | ||
| Calories from fat | 31.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.49g | 5% | |
|---|---|---|---|
| Sodium | 892.4mg | 37% | |
| Potassium | 294.21mg | 6% | |
| Total Carbs | 13.29g | 4% | |
| Sugars | 5.64g | 23% | |
| Dietary Fiber | 2.85g | 11% | |
| Protein | 1.55g | 3% | |
| Vitamin C | 16mg | 27% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 0.7mg | 4% | |
| Calcium | 50.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 25.98 Kcal (109 kJ) | ||
| Calories from fat | 9.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.03g | 5% | |
|---|---|---|---|
| Sodium | 264.89mg | 37% | |
| Potassium | 87.33mg | 6% | |
| Total Carbs | 3.95g | 4% | |
| Sugars | 1.67g | 23% | |
| Dietary Fiber | 0.85g | 11% | |
| Protein | 0.46g | 3% | |
| Vitamin C | 4.7mg | 27% | |
| Vitamin A | 0.1mg | 13% | |
| Iron | 0.2mg | 4% | |
| Calcium | 14.9mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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