Spicy lentil soup with squash, tomato and green beans (sambar)

Spicy lentil soup with squash, tomato and green beans (sambar)
20 Ingredients
  • 100g/3½oz tur dal (yellow split pigeon peas), well rinsed
  • 1 small onion, chopped
  • 100g/3½oz carrots, cut into 2cm/¾in chunks
  • 100g/3½oz pumpkin or butternut squash, peeled and cut into 2cm/¾in chunks
  • 100g/3½oz green beans, cut into 2cm/¾in lengths
  • 1 medium tomato, chopped
  • 1½ tsp ground turmeric
  • 1½ tsp sugar
  • 1½ tsp salt
  • 50ml/2fl oz vegetable oil
  • 1 tsp chana dal (bengal gram or split yellow peas)
  • 1 tsp fenugreek seeds
  • 1 tsp coriander seeds
  • 4 dried kashmiri chillies with seeds
  • Handful fresh curry leaves
  • 1 tsp asafoetida
  • 2 tbsp vegetable oil
  • 1 small onion, finely chopped
  • 1 tsp black mustard seeds
  • 1½ tsp fenugreek seeds
Nutrition
348
17% daily value
4 servings
                                       
                                            high-​fiber, vegan, vegetarian, dairy-​free, gluten-​free
     

Fat

31% 20

Saturated

7% 1

Trans

- 0

Monounsaturated

- 14

Polyunsaturated

- 4

Carbs

12% 37

Carbs (net)

- 29

Fiber

31% 8

Sugars

- 9

Sugars, added

- 2

Protein

19% 10

Cholesterol

- 0

Sodium

23% 552

Calcium

7% 75

Magnesium

14% 59

Potassium

15% 722

Iron

26% 5

Zinc

13% 1

Phosphorus

22% 153

Vitamin A

43% 388

Vitamin C

92% 83

Thiamin (B1)

30% 0

Riboflavin (B2)

13% 0

Niacin (B3)

14% 2

Vitamin B6

44% 1

Folate equivalent (total)

43% 171

Folate (food)

- 171

Folic acid

- 0

Vitamin B12

- 0

Vitamin D

- 0

Vitamin E

36% 5

Vitamin K

15% 18
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