Lentil & Tomato Saar
Ingredients
Ingredients A –
- ¼ cup Lentil
- 4 Tomatoes (large)
- 1 Onion (small)
- 2 tbsp Tamarind pulp
- 2 tbsp Jaggery
- ½ tbsp Turmeric Powder
- Salt-to-taste
Ingredients B – Spice Mix*:
- 6-7 Dry red chilies
- 1 tbsp Coriander seeds
- 1 tbsp Cumin seeds
- ¼ tbsp Fenugreek seeds
- 8-10 Pepper corns
- ½ tbsp Chana Dal
- 8-10 Curry leaves
- Hing- a few pinches
- *Ready- made Rasam powder can be used
Ingredients C – Vaghar:
- ½ tbsp Mustard seeds
- 1 tbsp Urad dal
- Hing – few pinches
- 6-7 Garlic crushed, (optional)
- 1 Green Chilli, slit
- 8-10 Curry leaves
- 1 tbsp Coriander leaves, chopped
- 1 tbsp Oil/ Ghee
Instructions
- Dry roast the ingredients B for spice mix, cool, grind to a fine powder and keep aside
- Pressure-cook the lentil, tomatoes and onion adding a little Haldi powder
- Open the lid when cooker cools and add about 1 tablespoon of the spice -mix powder, you may add some more if you want a stronger flavor
- Add 1 -2 cups of water to the cooked contents and boil for 5-7 minutes adding the jaggery and tamarind pulp
- Add salt, adjust the seasonings and flavor as per your taste
- Heat oil/ghee in a deep pan and make a vaghar adding mustard seeds, urad dal, Crushed garlic. Green chilli, curry leaves, hing and coriander leaves
- Pour the boiled saar over it and continue to simmer for some more time, adjust flavor to your taste
- Serve hot
Notes
Highlights:
This dish combines the antioxidant and vitamin A and C benefits of tomato with the protein goodness of the lentils to make it a nourishing evening snack that provides both nourishment and warmth.
NUTRIENT VALUES PER SERVING
| Energy | 113 Kcal |
| Carbohydrate | 15 g |
| Protein | 3 g |
| Fat | 4 g |
| Calcium | 7.2 mg |
| Iron | 0.3 mg |
| Total Fibre | 3.5 g |
