3 Bean Sambar/Stew – 650th Post

3 bean sambar1

About:

Hearty, healthy, stew/sambhar  may just be the perfect dish. And given the amount of nutrients a single bowl contains — including a hefty dose of fiber and protein. We especially love the earthy flavors  give the dish and the hit of metabolism-spice that comes from the garlic crushed red pepper. This soup/stew/sambhar is bound to become a regular part of your dinner rotation.

Health Benefits:

Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes (excluding the cooking time of soya)

Ingredients:

  • Dry white beans-1/4cup
  • Black channa-1/4cup
  • Black eye bean-1/4cup
  • Yellow moong dal-1/2cup
  • Chopped onion-1num
  • Tamarind pulp-2tbsp
  • Oil-2tsp
  • Salt- as per taste
  • Turmeric-1/4tsp
  • Asafoetida-pinch
  • Mustard seeds-1tsp

For grinding:

  • Chopped onion-2num
  • Tomato-3num
  • Garlic-2 cloves
  • Sesame seeds-2tbsp
  • Red chilli- 4-5 (or more if you like spicy)

Garnishing:

  • Chopped coriander-a handful

Procedure:

  • Wash and Soak white beans, black channa,black eye bean overnight. After soaking time drain, wash yellow moong and add to soaked soya bean.
  • Pressure cook beans and yellow moong by adding enough (approx. 3cups water), salt for 3-4whistles. Allow the steam to escape before opening the lid.
  • Combine all the ingredients mentioned under “grinding table” in the food processor /blender and blend it to puree and set aside.
  • Heat oil in the non-stick pan add mustard seeds as it splutters add asafoetida, onion and saute until onions are translucent.
  • Add ground puree, tamarind pulp to this and cook it for 6-8 minutes on medium high flame.

3 bean sambar2

  • Then add cooked beans, moong dal and salt mix well. Add water as per the consistency required and bring it to boil.
  • As it boils lower the flame and simmer for 6-8 minutes stirring in between.
  • Garnish with chopped coriander and
  • Serve hot with rice

3 bean sambar3

Oats and Flaxseed Chapathi

Oats flaxseed Chapati final

Raagi/Millet flour balls

Ragi balls1

Note:

  • Can personalise by adding veggies/spices as per the taste.
  • You can use toor dal
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About Chitra Jagadish

My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

Posted on October 26, 2015, in Indian, Side dish and tagged , , , , , , , , , . Bookmark the permalink. 53 Comments.

  1. Awesome Chitra ! Nice addition of beans to sambhar 😊

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  2. That’s a great recipe dear!!

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  3. Hello Dr. Chitra-lovely stew! Congrats on 650th post-Woo Hoo. Your USA Friend, Cheryl

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  4. oh wow.. 650th post. Awesome and congrats. Many more to come and wishing you all success. A great recipe for this special day.

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  5. 650 posts, WOW! congrats on that milestone. Love the stew, looks so delicious.

    Liked by 1 person

  6. Awesome Chitra, 650th post you are truly dedicated!!! Congratulations 🙂

    Liked by 1 person

  7. This looks so good Chitra! I really want to try this one!

    Liked by 1 person

  8. Wow that’s a grt no C:-) congrts and way to go dear.. healthy Nd hearty soup

    Liked by 1 person

  9. 650 posts! That’s great, and this is an inspiring-looking dish to celebrate that milestone. (Mustn’t forget the cilantro, either!)

    Liked by 1 person

  10. Great stew idea!

    Wow, 650th blog. You are such a prolific blogger!

    Liked by 1 person

  11. When I was a child in the late 1950’s people used a form of asafoetida to prevent colds. It smelled awful, but I read that it has a good taste. Maybe my mom should have cooked it in a dish!

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  12. Wow. Congrats. This looks great.

    Liked by 1 person

  13. Great healthy recipe Chitra 🙂

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  14. Big congrats on your 650th post! A big milestone indeed 🙂

    Liked by 1 person

  15. Reblogged this on Chef Ceaser.

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  16. Your stew looks so hearty and comforting, Chitra! I love all the different kinds of beans and spices you put in it. I see why it would become a favorite. Congratulations on your 650th post! That is amazing!

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  17. congratulations dear. This looks so healthy and delicious. Just love it!

    Liked by 1 person

  18. Chitra, you truly have a winner here! I’ve always enjoyed mixed bean soups, but this one looks amazing; so hearty and rich. I’m not familiar with Asafoetida but I will look into it. This would be delicious on a rainy day like we’re having in DC. Huge hugs!

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  19. PS: Congrats on this fantastic milestone too! Wow… 650 posts! Blog-on my friend. 😀

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  20. Wow!!..Congrats on your 650th post….Wishing you all the best for future dear….Lovely share for this special day…nice combo!!

    Liked by 1 person

  1. Pingback: Brown Rice and Oats – Idli | Chitra's Healthy Kitchen

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