Spicy Lentil Soup with Squash, Tomato and Green Beans (Sambar)

An easy Indian lentil soup simmered with vegetables and topped with a fragrant tarka of fried onions and spices.

Vegetarian Gluten-Free Healthy Indian Lentils Squash

Estimated Nutrition

Calories

288

kcal / serving

1152 kcal total

Carbs

24g

per serving

96 g total

Fat

16.5g

per serving

66 g total

Protein

7.5g

per serving

30 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

1.5

tsp

Sugar

LegumesPulses

100

Tur Dal

Yellow split pigeon peas, well rinsed

tsp

Chana Dal

Bengal gram or split yellow peas

NutsSeeds

1.5

tsp

Turmeric

Ground

1.5

tsp

Salt

To taste

2.5

tsp

Fenugreek Seeds

1 tsp for masala and 1.5 tsp for tarka

tsp

Coriander Seeds

piece

Kashmiri Chillies

Dried, with seeds

handful

Curry Leaves

Fresh

tsp

tsp

OilsFats

tbsp

For tarka

Vegetables

piece

Onion

Small, chopped

100

Carrots

Cut into 2cm chunks

100

Pumpkin

Or butternut squash, peeled and cut into 2cm chunks

100

Green Beans

Cut into 2cm lengths

piece

Tomato

Medium, chopped

piece

Onion

Small, finely chopped for tarka

Method

Bring 1.5 litres of water to boil in a large pan.

Add the dal, onion, carrots, pumpkin, beans, and tomato and simmer for 30 minutes.

Stir in turmeric, sugar, and salt, then simmer for 15 minutes until dal is soft.

Heat 50ml oil in a frying pan and fry masala ingredients for 1 minute until fragrant.

Blend masala ingredients and oil into a paste and stir into the vegetables.

Heat 2 tbsp oil and fry tarka ingredients for 10 minutes until onions are golden.

Stir the tarka mixture into the vegetables and serve.