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Washing and chopping
Wash the vegetables and chop them into small pieces.
- Serving Size 1 Small Cup (100 g)
- Calories74.4 kcal
- Carbs11.0 g (43.8 kcal)
- Protein2.5 g (9.9 kcal)
- Fats2.3 g (20.8 kcal)
Baingan sambar recipe
Baingan sambar is a good source of dietary fiber, copper, beta carotene, lutein and an excellent source of vitamin D. It helps improve bone health and aids in weight loss.
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Red gram dal
30 Grams
Short purple brinjal
100 Grams
Tomato ripe local
50 Grams
Tamarind pulp
50 Milliliter
Coriander leaves
10 Grams
Curry leaves
10 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Cumin seeds
2.5 Grams
Mustard seeds
2.5 Grams
Rice bran oil
10 Milliliter
Salt
2.5 Grams
Water
300 Milliliter
Sambar masala powder
15 Grams
Instructions
1
2
Pressure cooking
Take toor dal in a cooker and rinse it. Add in required water, a big pinch of turmeric powder, and cook until soft. Cool this dal, mash it and keep aside.
3
Sautee
Heat oil in a big nonstick and add diced onions and fry until they turn translucent. Add brinjal pieces and fry for 4-5 mins and then add chopped tomatoes and fry until they become pulpy. Add 1 cup water roughly and boil it for 2-3 mins. Now add tamarind pulp, salt, sambar powder
4
Boiling
Add in mashed dal to the mixture, add water and boil it on high flame for 3-4minutes. Add chopped coriander leaves.
5
Seasoning
In a small skillet prepare tempering using oil, red chili, mustard seeds, cumin seeds, asafoetida, and curry leaves. Add this to the sambar.
6
Serving
Serve the sambar.
Nutrition Label
Baingan sambar
- Serving Size1 Small Cup (100 g)
- Calories74.4 kcal
- Carbs11.0 g
- Fiber3.2 g
- Sugar5.1 g
- Protein2.5 g
- Fat2.3 g
- Saturated fat0.4 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium160.4 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Baingan sambar | Bottle gourd sambar | Chuvannaya Sampar | Dudhi Bhopalyach sambar |
|---|---|---|---|---|
| Calories | 74.4 kcal | 86.8 kcal | 86.8 kcal | 86.8 kcal |
| Carbs | 11 g | 12.4 g | 12.4 g | 12.4 g |
| Protein | 2.5 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 2.3 g | 2.9 g | 2.9 g | 2.9 g |
| Fiber | 3.2 g | 3.6 g | 3.6 g | 3.6 g |
| Sugar | 5.1 g | 5.7 g | 5.7 g | 5.7 g |
| Sodium | 160.4 mg | 205.8 mg | 205.8 mg | 205.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
