Lunch Ideas
Sambar with Millet Rice
A vegetable-loaded toor dal sambar over foxtail or little millet instead of white rice. More fibre, steadier energy, and a full plate of protein and vegetables.
525
kcal
22g
protein
90g
carbs
7g
fat
Per serving · makes 2 · 35 minutes
Ingredients
- •100 g (1/2 cup) toor dal
- •1 cup mixed vegetables: drumstick, pumpkin, brinjal, beans
- •1 small onion, chopped
- •1 tomato, chopped
- •Small lemon-sized ball of tamarind, soaked
- •1 1/2 tbsp sambar powder
- •1/2 tsp turmeric
- •Salt to taste
- •1 tsp oil, 1/2 tsp mustard seeds, curry leaves, a pinch of asafoetida
- •150 g (3/4 cup) raw foxtail millet, cooked like rice
Method
- 1.Pressure cook the toor dal with turmeric until soft and mash it.
- 2.In a pan, simmer the vegetables, onion and tomato with the tamarind water, sambar powder and salt for 10 minutes until the vegetables are tender.
- 3.Add the mashed dal, adjust the consistency with water, and simmer for 5 more minutes.
- 4.Temper the mustard seeds, curry leaves and asafoetida in oil and pour over the sambar.
- 5.Serve over the cooked millet.
Coach’s note
Millets cook the same way as rice, roughly 1 part millet to 2 1/2 parts water. Foxtail is the mildest to start with if you have not used them before.
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