LENTIL & TOMATO SAAR

Lentil & Tomato Saar

Prep Time 25 mins
Cook Time 25 mins
Course dinner, lunch, Snacks
Servings 4
Calories 113 kcal

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