LCHF/KETO SAMBAR||LCHF Diet സ്പെഷ്യൽ സാമ്പാർ
South Indian dishes are incomplete without Sambar whether you are having Idlis, Dosa or rice without sambar the taste is incomplete. This keto sambar is so light on the tummy that even you can enjoy it,if you are not doing any diet too.
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Here is the Macros from this recipe per 1 cup
Total fat – 1.2 gram
Total protein – 11 gram
Total carbs – 20 gram
Total fiber – 13.5 gram
Total calories -152 gram
Total Sugar – 2 gram
Vitamin A 65% • Vitamin C 8%
Calcium 4% • Iron 22%
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.It also vary according to the items you are choosing to make the sambar.
Drumstick – 1/2 cup
Ash gourd – 1/2 cup
Tomato – one small sized
Eggplant – 1/2 cup
Spinach stems – 1/4 cup
Ladies finger – 1/2 cup(Cut these vegetable into medium pieces.)
Turmeric powder – 3 /4 teaspoon
Salt – 1 teaspoon
Tamarind-One gooseberry sized(soaked in half cup of hot water)
Water as needed
salt is needed
Ingredients for making sambar masala
Coconut oil -2 tablespoon
Chopped shallots – 1/2 cup
Curry leaves- 1 spring
Coriander powder – 1 teaspoon
Sambar masala – 2 tsp
Red chilli powder- 1/2 tsp
Asafoetida powder – 1/4 tsp
Coconut oil -2 tablespoon
Mustard seeds -1/2 tsp
Cumin seeds – 1/2 tsp
Fenugreek seeds -1/4 tsp
Dried red chillies – 3 no
Add all vegetables in to a pot along with one teaspoon of salt, 3/4 tsp of turmeric powder, tamarind water and water as needed.
On the gas and mix all well.cover and cook it for 10 minutes in a medium flame.
Mean while we can prepare the masala for sambar
Heat 2 tbsp of coconut oil in a pan, than add the chopped shallots.Saute till it became soft.After we can add curry leaves along with rest of the masalas and saute till the raw smell goes out and off the flame.
After 10 minutes open the lid and gently mix the vegetables.Add the prepared masala and mix it well.close it and cook it for 5 more minutes.
After 5 minutes we can open the lid and add hot water if you want to make the curry thin.
Add the coriander leaves and salt as needed.Mix all well and off the flame.
For tempering heat a pan with 2 tbsp of coconut oil,than add mustard seeds to splutter.After it add all items one by one and stir for 1 minute and off the flame.
Add this tempering into the sambar and mix well.
Our tasty and easy Lchf special sambar is ready to serve.You can enjoy it with keto rice or normal rice.
KETO/LCHF DIET-കീറ്റോ ഡയറ്റിനെ കുറിച്ച് അറിയേണ്ടതെല്ലാം KETO Diet/LCHF beginner’s guide in Malayalam :
LCHF Diet – What to Eat & Avoid/എന്തെല്ലാം കഴിക്കാം എന്തെല്ലാം ഒഴിവാക്കണം:
How to calculate -fat,protein and carbs in LCHF diet:
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Please watch: “KETO/LCHF – Okra masala fry | വെണ്ടയ്ക്ക മസാല ഫ്രൈ |Stir fried okra | Spicy lady’s finger fry recipe”