⏱ 30 min totalPressure Cooker South Indian Sambar
Per 1 serving · 299 g · 12 ingredients
of a 2,000 cal day
- Protein11g17% of calories
- Carbs48g77% of calories
- Fat1.4g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pressure Cooker South Indian Sambar (299 g) has 238 calories, with 11 g of protein, 48 g of carbohydrates and 1.4 g of fat. Most of its energy comes from carbs (77% of calories). It is high in protein (21% DV), dietary fiber (29% DV) and Vitamin A (21% DV).
High in
20%+ of the daily value
- Protein21%
- Dietary fiber29%
- Vitamin A21%
- Vitamin C27%
- Thiamine32%
- Vitamin B621%
Good source of
10–19% of the daily value
- Vitamin E10%
- Niacin16%
- Potassium18%
- Zinc14%
- Selenium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ large Green tomatoes
¹⁄₁₆ large Onion
⅓ tbsp Curry powder- 🥄½ cup Water
³⁄₁₆ tsp Fenugreek seed
⅓ tsp Coriander seed
⅓ cup, cubed Pumpkin
³⁄₁₆ tsp Mustard seed
⅓ pepper Jalapeno peppers- ⅓ tbsp Tamarind nectar
- ³⁄₁₆ cup Pigeon peas
⅛ cup White rice
Directions
- 1
Chop the tomatoes and onion; thinly slice the jalapeño if you prefer milder heat.
- 2
Add the tomatoes, onion, jalapeño, pumpkin, pigeon peas, curry powder, fenugreek seeds, coriander seeds, mustard seed, tamarind nectar, and water to the pressure cooker. Seal and cook at high pressure for 20 minutes, then release pressure according to your cooker’s instructions. Taste and adjust seasoning.
- 3
Cook the rice separately according to package directions. Stir the cooked rice into the hot sambar and serve warm.
Vitamins & minerals
Amounts for 1 serving (299 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 187 μg | 21% |
| Vitamin C | 25 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 221 μg | 55% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 87 mg | 9% |
| Iron | 4 mg | 51% |
| Potassium | 825 mg | 18% |
| Magnesium | 90 mg | 21% |
| Phosphorus | 203 mg | 29% |
| Zinc | 2 mg | 14% |
| Copper | 1 mg | 63% |
| Manganese | 1 mg | 51% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,603 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,435 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 238 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Pressure Cooker South Indian Sambar?
One serving of Pressure Cooker South Indian Sambar (1 serving) has 238 calories, which works out to 80 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Pressure Cooker South Indian Sambar high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pressure Cooker South Indian Sambar keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pressure Cooker South Indian Sambar?
18 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pressure Cooker South Indian Sambar?
5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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