Tamil Nadu Sambar Bhaath

Sambar Bhaath

Serves 15

Ingredients
1 kg rice, half cooked 200g split gram
20g red chillies 2 tsp Bengal gram
2 tsp coriander seeds 1 tsp fenugreek (methi) seeds
A pinch of asafoetida Small lemon size of tamarind
1/2 cup oil 1 tsp mustard seeds
2 sprigs of curry leaves 100g pearl onions
Salt to taste

Method

  1. Mix the pearl onions with split gram and pressure cook for 5-6 minutes.
  2. Heat oil in a pan, fry red chillies, Bengal gram, 1 tbsp split gram, coriander seeds, asafoetida and fenugreek seeds until golden color.
  3. Cool and blend them to a fine powder. Soak the tamarind in little water and strain it.
  4. Add the ground powder, salt to the tamarind water and mix well.
  5. To the half-cooked rice, add tamarind water and cook the rice for 10-15 minutes or until done.
  6. In a separate pan, heat oil and season with mustard seeds, curry leaves and red chillies.
  7. Add the seasoning to the rice and mix well. Serve hot.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 326 Carotene (μg) 31.1
Protein (g) 7.96 Vitamin C (mg) 0.28
Carbohydrate (g) 63.11 Mg (mg) 80.65
Fat (g) 4.66 Na (mg) 10.75
Fibre (g) 1.06 K (mg) 115.43
Minerals (g) 0.981 Mn (mg) 0.562
Calcium (mg) 26.42 Zn (mg) 1.196
Phosphorus (mg) 166.84 Cr (mg) 0.004
Iron (mg) 1.66

Modification

Reduce oil. Add more vegetables to the dish, like white pumpkin, capsicum, drumstick, egg plant etc.
Ingredients
1 kg rice, half cooked 200g split gram
20g red chillies 2 tsp Bengal gram
2 tsp coriander seeds 1 tsp fenugreek (methi) seeds
A pinch of asafoetida Small lemon size of tamarind
3 tbs oil 1 tsp mustard seeds
2 sprigs of curry leaves 100g pearl onions
Salt to taste
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 314
Protein (g) 7.95
Carbohydrate (g) 63.11
Fat (g) 3.32
Fibre (g) 1.06
Minerals (g) 0.98