Spicy Lentil Soup With Squash, Tomato And Green Beans (sambar)
This comforting vegetable curry is a delightful blend of wholesome ingredients and aromatic spices. The tender yellow split pigeon peas are simmered with a vibrant mix of vegetables until soft and flavorful. The dish is further enhanced with a fragrant masala paste that adds depth and complexity to the curry. A final touch of spiced tarka infuses the dish with rich, savory notes, creating a satisfying and delicious meal.
— Constant Cookbook
Ingredients
- 100g/3½oz tur dal (yellow split pigeon peas
- 1 small onion
- 100g/3½oz carrots
- 100g/3½oz pumpkinbutternut squash
- 100g/3½oz green beans
- 1 medium tomato
- 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
- 1 tsp coriander seeds
- 4 dried Kashmiri chillies
- handful fresh curry leaves
- 1 tsp asafoetida
- 2 tbsp vegetable oil
- 1 small onion
- 1 tsp black mustard seeds
- 1½ tsp fenugreek
Instructions
- For the vegetables, pour 1.5 litres/2½ pints of water into a large, deep pan and bring to the boil. Add the tur dal, onion, carrots, pumpkin, green beans and tomato and lower the heat to medium-low. Simmer uncovered for 30 minutes. Stir in the turmeric, sugar and salt and simmer gently for a further 15 minutes, or until the dal is soft.
- For the masala, heat the vegetable oil in a frying pan over a medium heat. Once hot, add the rest of the masala ingredients and fry for 30 seconds to one minute, or until fragrant. Tip them into a spice grinder or mini food processor, along with the oil, and blend to a paste. Stir the paste into the pan of vegetables.
- For the tarka, heat the oil in a clean frying pan over a medium heat and fry the tarka ingredients for 10 minutes, or until the onion is softened and golden-brown. Stir this into the pan with the vegetables, along with any oil, and serve.
Cook Time
2H
Prep Time
PT30M
Yield
Serves 4-6
Nutrition
- Calories: 192kcal
- Carbohydrate Content: 16g
- Fat Content: 11g
- Fiber Content: 4g
- Protein Content: 5g
- Saturated Fat Content: 1.5g
- Sugar Content: 5.5g
Comments
No comments found.