Butternut Squash Sambar Recipe

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A healthy twist on sambar made with 100% butternut squash as a base.

Prep time:
Cook time:
Servings: 4
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Ingredients

Cost per serving $0.71 view details
  • 4 cups butternut squash, steamed and pureed
  • 4 cups water
  • 1 tbsp dry coriander powder
  • ½ tbsp turmeric
  • 1 tsp fresh grated ginger
  • 1 tsp oil
  • 1 tsp mustard seeds
  • ½ tsp cumin seeds
  • ½ tsp hing (asafaetido)
  • 1 tbsp finely chopped/crushed raw peanuts (optional)
  • 1 tbsp shredded coconut (optional)
  • ½ fresh squeezed lemon juice
  • 5 curry leaves (optional)
  • 3 whole dried red chili peppers (optional)
  • chopped cilantro for garnishment
  • salt
  • red chili powder
  • OPTIONAL: sambar masala
  • OPTIONAL: A variation of steamed/sauteed vegetables (peas, carrots, potatoes, drumsticks, onions, zuchinni, etc)

Directions

  1. Place a pot on the stove top with medium heat.
  2. Pour the butternut squash and water into the pot.
  3. Add steamed/sauteed vegetables, ginger, dry coriander powder, turmeric, salt, red chili powder, lemon juice, curry leaves, sambar masala, coconut, and peanuts. Bring the contents to a boil.
  4. While the soup heats, prepare the tempered oil. In an XSmall pan heat some oil. Then add the mustard & cumin seeds and wait for them to pop.
  5. Immediately add hing (asafaetido) and whole dried red chili peppers.
  6. Pour the tempered oil in the butternut squash soup pot as soon as the chili peppers have cooked for a few seconds. (NOTE: work very quick with the tempered oil to prevent ingredients from excessive browning)
  7. Let the soup boil for another 2-3 minutes and serve.
  8. Enjoy as a replacement for sambar, daar/daal, or a soup.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 393g
Recipe makes 4 servings
Calories 101  
Calories from Fat 28 28%
Total Fat 3.3g 4%
Saturated Fat 0.52g 2%
Trans Fat 0.03g  
Cholesterol 0mg 0%
Sodium 19mg 1%
Potassium 571mg 16%
Total Carbs 18.64g 5%
Dietary Fiber 3.9g 13%
Sugars 4.27g 3%
Protein 2.76g 4%
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