Tamil Nadu Recipes
 
Sambar Bhaath  
   
Serves 15

Ingredients

1 kg rice, half cooked

200g split gram

20g red chilies

2 tsp Bengal gram

2 tsp coriander seeds

1 tsp fenugreek (methi) seeds

A pinch of asafoetida

Small lemon size of tamarind

1/2 cup oil

 1 tsp mustard seeds
2 sprigs of curry leaves
 100g pearl onions
Salt to taste  

Method
Mix the pearl onions with split gram and pressure cook for 5-6 minutes. Heat oil in a pan, fry red chilies, Bengal gram, 1 tbsp split gram, coriander seeds, asafoetida and fenugreek seeds until golden color. Cool and blend them to a fine powder. Soak the tamarind in little water and strain it. Add the ground powder, salt to the tamarind water and mix well. To the half-cooked rice, add tamarind water and cook the rice for 10-15 minutes or until done. In a separate pan, heat oil and season with mustard seeds, curry leaves and red chilies. Add the seasoning to the rice and mix well. Serve hot.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 326 Carotene ( μg) 31.1
Protein (g) 7.96 Vitamin C (mg) 0.28
Carbohydrate (g) 63.11 Mg  (mg) 80.65
Fat (g) 4.66 Na  (mg) 10.75
Fibre (g) 1.06 K  (mg) 115.43
Minerals (g) 0.981 Mn  (mg) 0.562
Calcium  (mg) 26.42 Zn  (mg) 1.196
Phosphorus  (mg) 166.84 Cr  (mg) 0.004
Iron  (mg) 1.66    

Modification
Reduce oil
Add more vegetables to the dish, like white pumpkin, capsicum, drumstick, egg plant etc

Ingredients

1 kg rice, half cooked

200g split gram

20g red chilies

2 tsp Bengal gram

2 tsp coriander seeds

1 tsp fenugreek (methi) seeds

A pinch of asafoetida

Small lemon size of tamarind
3 tbs oil 1 tsp mustard seeds
2 sprigs of curry leaves
 100g pearl onions
Salt to taste  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 314
Protein (g) 7.95
Carbohydrate (g) 63.11
Fat (g) 3.32
Fibre (g) 1.06
Minerals (g) 0.98