LENTIL SAMBAR

Lentil Sambar image

A colorful dish that pleases the eye and the palate. Make it as spicy as you dare! Great served with Recipe #47554. This recipe is from Moosewood Restaurant's Low-Fat Favorites, a great cookbook.

Provided by Sharon123

Categories Lentil

Time 1h20m

Yield 6 serving(s)

Number Of Ingredients 22

Ingredients

1 cup dried lentils
3 cups water
1 medium onion
1 head cauliflower
2 sweet potatoes
1 red bell pepper
2 teaspoons vegetable oil
1 teaspoon mustard seeds
1/2 teaspoon fenugreek seeds
1 teaspoon cumin seed
1 teaspoon turmeric
1 teaspoon ground coriander
1 teaspoon ground cinnamon
1/4 teaspoon cayenne
1 fresh green chili pepper, minced, seeds removed for a milder hot
1 tablespoon tamarind paste, dissolved in
1 cup hot water
1 teaspoon salt
2 -3 tablespoons minced fresh cilantro
cooked brown basmati rice
mango peach chutney
nonfat yogurt (optional)

Steps:

Rinse the lentils, place them in a small saucepan with the 3 cups of water, and bring them to a boil.
Reduce the heat, cover, and simmer for 45 to 60 minutes, until tender.
Stir occasionally, adding more water if necessary.
While the lentils are cooking, chop the onion, cauliflower, sweet potatoes, and bell pepper into bite-sized pieces and set aside.
Warm the oil in a pot and saute the mustard, fenugreek, and cumin seeds on medium heat, covering the pot and shaking it occasionally to prevent burning.
When the mustard seeds begin to pop, stir in the turmeric, coriander, cinnamom, cayenne, and chopped chile and saute for another 2 minutes, stirring constantly.
Stir in the tamarind liquid, then add the onions, cauliflower, sweet potatoes, and salt and combine.
Cover and simmer for 10 minutes.
Add the bell peppers, cover, and continue to cook until all of the vegetables are tender, about 5 minutes.
Drain the cooked lentils and stir them into the vegetable mixture.
Reheat if necessary, then stir in the cilantro.
Ladle over basmati rice and serve with Mango Peach Chutney and a generous dollop of yogurt,if desired.

Nutrition Facts : Calories 215, Fat 2.6, SaturatedFat 0.4, Sodium 451.2, Carbohydrate 38.5, Fiber 14.5, Sugar 7.1, Protein 11.7

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