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Washing and peeling
Peel, rinse, and chop the pumpkin into small pieces.
- Serving Size 1 Small Cup (100 g)
- Calories81.5 kcal
- Carbs11.9 g (47.5 kcal)
- Protein2.5 g (9.9 kcal)
- Fats2.7 g (24.1 kcal)
Mathanga sambar recipe
Mathanga sambar/Pumpkin sambar is a good source of dietary fiber, copper, and an excellent source of vitamin D. It aids in digestion and weight loss.
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Red gram dal
30 Grams
Pumpkin orange round
100 Grams
Tamarind pulp
50 Milliliter
Coriander leaves
10 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.
3
Cooking
Now to the same cooker add in chopped pumpkin, salt, and required water. Close the lid and cook until soft.
4
Simmering
Once the pressure subsides, open the lid add tamarind pulp, and keep it boiling for few minutes. Then add sambhar powder, salt and adjust the consistency by adding more water if required. 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
Mathanga sambar
- Serving Size1 Small Cup (100 g)
- Calories81.5 kcal
- Carbs11.9 g
- Fiber2.9 g
- Sugar5.8 g
- Protein2.5 g
- Fat2.7 g
- Saturated fat0.4 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.9 g
- Cholesterol0.0 mg
- Sodium193.2 mg
Glycemic Index
31 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 | Mathanga sambar | Bottle gourd sambar | Chuvannaya Sampar | Dudhi Bhopalyach sambar |
|---|---|---|---|---|
| Calories | 81.5 kcal | 86.8 kcal | 86.8 kcal | 86.8 kcal |
| Carbs | 11.9 g | 12.4 g | 12.4 g | 12.4 g |
| Protein | 2.5 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 2.7 g | 2.9 g | 2.9 g | 2.9 g |
| Fiber | 2.9 g | 3.6 g | 3.6 g | 3.6 g |
| Sugar | 5.8 g | 5.7 g | 5.7 g | 5.7 g |
| Sodium | 193.2 mg | 205.8 mg | 205.8 mg | 205.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
