Sambhar is a protein rich and vitamin rich food since it has more amount of red gram dhal and all the vegetables. I have added some vegetables here and you can add vegetables of your choice and no need to add the same vegetables I have mentioned.
Its one of my entry to Eat Healthy - Protein Rich Contest. A Carrot contains 1.7gm protein, onion contains 2.8gms protein, potato contains 4gms protein, tomatoes contain 2 gm protein, beans contain 2 gms protein, red gram contains 55.4 gms of protein and broad beans has 30% of proteins and these details i got from web and am not sure of its exact values. nearly sambhar with vegetables contains about 102% of proteins in it.
Red Gram Dhal – one handful
Sambhar Powder – 2 tsp
Tomato – 2 (finely chopped)
Onion – 1 (lengthwise chopped)
Green Chilly – 2(chop into small pieces)
Fresh Beans – 10 to 12 strands (chop it into small pieces)
Carrot – 2 (chop it into thin round slices)
Broad Beans – 6 pieces (chop it into pieces)
Drumstick – 1 (cut into 4 to 5 pieces)
Potato – 2 (peel off the skin and cut into small cubes)
Cabbage - few
Curry Leaves – few
Turmeric Powder – ½ tsp
Asafoetida – ½ tsp
Mustard Seeds - 1 tsp
Salt – to taste
Heat oil in a pan and sauté it with mustard seeds. Add onions, tomatoes, chillies and curry leaves to it and fry a while until the tomato is mashed well.
Add red gram in a pressure cooker with enough amount of water and let it to cook for 5 whistles. Now add all the vegetables and sauted items in the pressure cooker along with the cooked dhal. Add sambhar powder, turmeric powder and asafoetida to it and pour enough water and add required amount of salt and close the lid of the cooker. Let it to cook for 4 whistles so that vegetables in it have been cooked well. Open the lid of the cooker and check out the consistency of sambhar. If it is too watery, let it boil for few more minutes in simmer flame.
Side Dish: Plain White Rice , Lemon Rice, Venpongal