Ingredients:
- 1 cup masur dahl (red lentils) or mung dahl (yellow lentils)
- 6 -8 dried curry leaves
- 1 tbsp sambhar masala
Directions:
- In a large saucepan bring the water to a boil. Add the dahl, tomatoes, okra, carrots, potatoes, tumeric, salt and tamarind paste or lemon juice. Stir and bring back to a boil. Reduce the heat slightly and cook until the dahl is tender-approximately 30 minutes; add more water if necessary.
- Meanwhile, in a heavy skillet, heat the oil and lightly fry the ground cilantro and cumin over a medium heat. Add the mustard seeds, chile and curry leaves and fry for 2 minutes, covering the skillet as the seeds pop. Add the fried spices to the cooked dahl and vegetables. Add the sambhar masala and mix well.
- The stew can be prepared up to 2 hours in advance.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 95.6 Kcal (400 kJ) | ||
| Calories from fat | 25.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.82g | 4% | |
|---|---|---|---|
| Sodium | 828.77mg | 35% | |
| Potassium | 424.41mg | 9% | |
| Total Carbs | 16.22g | 5% | |
| Sugars | 5.45g | 22% | |
| Dietary Fiber | 3.38g | 14% | |
| Protein | 2.37g | 5% | |
| Vitamin C | 17.6mg | 29% | |
| Vitamin A | 0.7mg | 22% | |
| Iron | 0.9mg | 5% | |
| Calcium | 58.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 30.58 Kcal (128 kJ) | ||
| Calories from fat | 8.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.9g | 4% | |
|---|---|---|---|
| Sodium | 265.1mg | 35% | |
| Potassium | 135.75mg | 9% | |
| Total Carbs | 5.19g | 5% | |
| Sugars | 1.74g | 22% | |
| Dietary Fiber | 1.08g | 14% | |
| Protein | 0.76g | 5% | |
| Vitamin C | 5.6mg | 29% | |
| Vitamin A | 0.2mg | 22% | |
| Iron | 0.3mg | 5% | |
| Calcium | 18.8mg | 6% | |
* 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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