indian

Karnataka Tamarind Lentil Stew with Rice

Name: Karnataka Tamarind Lentil Stew with Rice
Yield: 1 serving
Cuisine: indian
Ingredients: 260 g cooked toor dal (split pigeon peas); 170 g cooked basmati rice; 90 g spinach; 70 g onion, chopped; 140 g tomato, chopped; 14 g neutral oil; 2 g mustard seeds; 8 g curry leaves; 4 g tamarind concentrate; 4 g sambar powder; 2 g salt

This simmered dish pairs cooked basmati rice with tamarind concentrate, cooked toor dal and spinach. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced Vegan Vegetarian Gluten free High satiety Heart friendly

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

24 g Protein

103 g Carbohydrates

15 g Fat

19 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

260g cooked toor dal (split pigeon peas) 211 kcal
170g cooked basmati rice 221 kcal
90g spinach 21 kcal
70g onion, chopped 28 kcal
140g tomato, chopped 25 kcal
14g neutral oil 124 kcal
1 tsp (2g) mustard seeds 1 kcal
8g curry leaves 3 kcal
2 tsp (4g) tamarind concentrate 3 kcal
2 tsp (4g) sambar powder 12 kcal
0.75 tsp (2g) salt 0 kcal

Cooking instructions

neutral oil
Rinse the cooked lentils if needed and set aside. Preheat an air fryer to 400 F/200 C and brush or spray the food with the listed oil.
onionmustard seedscurry leaves
Add mustard seeds and curry leaves; sizzle 20 seconds. Add onion and cook 4 minutes.
tomatosambar powder
Stir in sambar powder for 15 seconds. Add tomato and cook until softened, 3 minutes.
tamarind concentrate
Add lentils, tamarind, and 1/2 cup water. Simmer 6 to 8 minutes until slightly thick.
spinachsalt
Stir in spinach until wilted, 1 to 2 minutes. Adjust salt.
cooked basmati rice
Serve hot over cooked rice.