Keto Sambar

Keto Sambar is a flavorful, low-carb Indian lentil soup that combines a variety of spices and vegetables, making it a perfect accompaniment to your keto diet. With its rich taste and health benefits, it's an easy and satisfying dish for lunch.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 750 ml
• Mixed low-carb vegetables (zucchini, spinach, cauliflower) - 150 grams
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Ginger - 1 tsp, grated
• Garlic - 1 tsp, minced
• Sambar powder - 1 tbsp
• Turmeric powder - 1/2 tsp
• Curry leaves - 8-10 leaves
• Mustard seeds - 1/2 tsp
• Coconut oil - 1 tbsp
• Salt - to taste
• Cilantro - for garnish

Steps

1. Rinse the toor dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a pressure cooker or pot, add the soaked toor dal and 750 ml of water. Add turmeric powder and salt. Cook until the dal is soft and mushy (about 3-4 whistles in a pressure cooker or 20-25 minutes in a pot).
3. While the dal is cooking, heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
4. Add chopped onions, ginger, and garlic to the pan. Sauté until the onions are translucent.
5. Add chopped tomatoes and mixed low-carb vegetables to the pan. Sauté for another 5 minutes until the vegetables are tender.
6. Stir in the sambar powder, curry leaves, and cook for another 2 minutes.
7. Once the dal is cooked, mash it slightly and add it to the vegetable mixture. Stir well to combine.
8. Adjust the consistency by adding water if necessary. Simmer for 5 minutes to allow the flavors to meld.
9. Garnish with fresh cilantro and serve hot.

Nutrition

• Calories: 220
• Protein: 10 g
• Carbs: 18 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 5 g
• Unsaturated Fat: 7 g
• Water: 0.75 L

Health Benefits

• Rich in protein and fiber, promoting satiety and healthy digestion.
• Low in carbohydrates, making it suitable for ketogenic diets.

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