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Swiss chard Sambhar
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Swiss chard Sambhar

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

It is a sambhar prepared by using Swiss chard and split pigeon peas. It provides the vitamin and minerals of Swiss chard along with the nutrients of pigeon pea. Swiss chard sambhar is a quick, easy to make and healthy week night meal recipe which goes very well with chapatti and plain rice. The dish is rich source of vitamin A, K and good source of folate.

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 75.0kcal (% DV 3.8)
Protein: 3.5g (%DV 7.0)
Fat: 1.5g (%DV 2.0)
Carbohydrates: 12.6g (%DV 4.6)
Dietary fiber: 3.5g (%DV 12.6)
Vitamin A: 311.0mg (%DV 34.6)
Vitamin K: 52.8mcg (%DV 44.0)
Folate: 51.8mcg (%DV 12.9)

It is a sambhar prepared by using Swiss chard and split pigeon peas. It provides the vitamin and minerals of Swiss chard along with the nutrients of pigeon pea. Swiss chard sambhar is a quick, easy to make and healthy week night meal recipe which goes very well with chapatti and plain rice. The dish is rich source of vitamin A, K and good source of folate.

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 75.0kcal (% DV 3.8)
Protein: 3.5g (%DV 7.0)
Fat: 1.5g (%DV 2.0)
Carbohydrates: 12.6g (%DV 4.6)
Dietary fiber: 3.5g (%DV 12.6)
Vitamin A: 311.0mg (%DV 34.6)
Vitamin K: 52.8mcg (%DV 44.0)
Folate: 51.8mcg (%DV 12.9)

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Swiss chard Sambhar

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

It is a sambhar prepared by using Swiss chard and split pigeon peas. It provides the vitamin and minerals of Swiss chard along with the nutrients of pigeon pea. Swiss chard sambhar is a quick, easy to make and healthy week night meal recipe which goes very well with chapatti and plain rice. The dish is rich source of vitamin A, K and good source of folate.

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 75.0kcal (% DV 3.8)
Protein: 3.5g (%DV 7.0)
Fat: 1.5g (%DV 2.0)
Carbohydrates: 12.6g (%DV 4.6)
Dietary fiber: 3.5g (%DV 12.6)
Vitamin A: 311.0mg (%DV 34.6)
Vitamin K: 52.8mcg (%DV 44.0)
Folate: 51.8mcg (%DV 12.9)

It is a sambhar prepared by using Swiss chard and split pigeon peas. It provides the vitamin and minerals of Swiss chard along with the nutrients of pigeon pea. Swiss chard sambhar is a quick, easy to make and healthy week night meal recipe which goes very well with chapatti and plain rice. The dish is rich source of vitamin A, K and good source of folate.

Amount of Nutrients and Percent Daily Value (DV) per Serving (85g):

Calories: 75.0kcal (% DV 3.8)
Protein: 3.5g (%DV 7.0)
Fat: 1.5g (%DV 2.0)
Carbohydrates: 12.6g (%DV 4.6)
Dietary fiber: 3.5g (%DV 12.6)
Vitamin A: 311.0mg (%DV 34.6)
Vitamin K: 52.8mcg (%DV 44.0)
Folate: 51.8mcg (%DV 12.9)

Read more
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Ingredients

30 minutes
4 servings
  • 1 cup (137 g)Yellow Pigeon pea
  • 2 cupsChard leaves (coarsely chopped)
  • 1/2 cupChard stems (chopped)
  • 3 cup (600 ml)Water
  • 1/4 cupTomato (chopped)
  • 1/2 cupOnion (chopped)
  • 1/2 cupTamarind water
  • 1 tspGreen chillies (chopped)
  • 1-2Bay leaf
  • 1/2 tspTurmeric powder
  • 2 tspSambhar powder
  • 1 tspMustard oil
  • 1 tspSalt
  • as required To prepare sambhar powder, mix coriander powder, methi powder, rai powder, bengal gram daal, mustard powder (1/2 tsp each)
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Steps

30 minutes
  1. 1

    Wash and cook split pigeon pea with water, turmeric powder and oil for 1-2 whistles. Allow it to cool and mash the daal.

  2. 2

    Heat oil in a pan, add mustard seeds and cumin seeds and let them splutter. Add onion, green chilli and curry leaves, saute until onion is translucent.

  3. 3

    Add tomato, sambar powder and saute till softens.

  4. 4

    Add chopped stems and leaves of chard and cook for a few minutes.

  5. 5

    Add tamarind pulp, allow it to boil for 5 minutes.

  6. 6

    Add mashed dal, water, salt, allow it to boil for 10 more minutes.

  7. 7

    Serve with rice or chapattis.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on December 15, 2021 05:09
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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Comments (2)

Neha Dua
Neha Dua @cook_90450
December 16, 2021 11:10
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