Spicy lentil soup with squash, tomato and green beans (sambar)
less than 30 mins
1 to 2 hours
Sambar is served over rice or with dosas or idlis in Tamil Nadu, and most people eat it every day. This easy lentil soup is topped with a 'tarka' of fried onions with spices.
This meal, if served as six portions, provides 192kcal, 5g protein, 16g carbohydrate (of which 5.5g sugars), 11g fat (of which 1.5g saturates), 4g fibre and 1.3g salt.
For the vegetables
- 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