Sambar recipe
 This easy sambar is packed with vegetables and topped with a 'tarka' of fried onions with spices. Sambar is vegan and gluten-free, and is traditionally served over rice or with dosas or idlis in Tamil Nadu. This meal, if served as six portions, provides 192kcal, 5g protein, 16g carbohydrate (of which 5.5g sugars), 11g fat (of which 1.5g saturates), 4g fibre and 1.3g salt. 100g/3½oz toor dal (yellow split pigeon peas), well rinsed1 small onion, chopped100g/3½oz carrots, cut into 2cm/¾in chunks100g/3½oz pumpkin or butternut squash, peeled and cut into 2cm/¾in chunks100g/3½oz green beans, cut into 2cm/¾in lengths1 medium tomato, chopped1½ tsp ground turmeric1½ tsp sugar1½ tsp salt 100g/3½oz toor dal (yellow split pigeon peas), well rinsed 1 small onion, chopped 100g/3½oz carrots, cut into 2cm/¾in chunks 100g/3½oz pumpkin or butternut squash, peeled and cut into 2cm/¾in chunks 100g/3½oz green beans, cut into 2cm/¾in lengths 1 medium tomato, chopped 1½ tsp ground turmeric 1½ tsp sugar 1½ tsp salt 50ml/2fl oz vegetable oil1 tsp chana dal1 tsp fenugreek seeds1 tsp coriander seeds4 dried Kashmiri chillies with seedshandful fresh curry leaves1 tsp asafoetida 50ml/2fl oz vegetable oil 1 tsp chana dal 1 tsp fenugreek seeds 1 tsp coriander seeds 4 dried Kashmiri chillies with seeds handful fresh curry leaves 1 tsp asafoetida 2 tbsp vegetable oil1 small onion, finely chopped1 tsp black mustard seeds1½ tsp fenugreek seeds 2 tbsp vegetable oil 1 small onion, finely chopped 1 tsp black mustard seeds 1½ tsp fenugreek seeds Method For the vegetables, pour 1.5 litres/2½ pints of water into a large, deep pan and bring to the boil. Add the tur dal, onion, carrots, pumpkin, green beans and tomato and lower the heat to medium-low. Simmer uncovered for 30 minutes. Stir in the turmeric, sugar and salt and simmer gently for a further 15 minutes, or until the dal is soft.For the masala, heat the vegetable oil in a frying pan over a medium heat. Once hot, add the rest of the masala ingredients and fry for 30 seconds to one minute, or until fragrant. Tip them into a spice grinder or mini food processor, along with the oil, and blend to a paste. Stir the paste into the pan of vegetables.For the tarka, heat the oil in a clean frying pan over a medium heat and fry the tarka ingredients for 10 minutes, or until the onion is softened and golden-brown. Stir this into the pan with the vegetables, along with any oil, and serve. For the vegetables, pour 1.5 litres/2½ pints of water into a large, deep pan and bring to the boil. Add the tur dal, onion, carrots, pumpkin, green beans and tomato and lower the heat to medium-low. Simmer uncovered for 30 minutes. Stir in the turmeric, sugar and salt and simmer gently for a further 15 minutes, or until the dal is soft. For the vegetables, pour 1.5 litres/2½ pints of water into a large, deep pan and bring to the boil. Add the tur dal, onion, carrots, pumpkin, green beans and tomato and lower the heat to medium-low. Simmer uncovered for 30 minutes. Stir in the turmeric, sugar and salt and simmer gently for a further 15 minutes, or until the dal is soft. For the masala, heat the vegetable oil in a frying pan over a medium heat. Once hot, add the rest of the masala ingredients and fry for 30 seconds to one minute, or until fragrant. Tip them into a spice grinder or mini food processor, along with the oil, and blend to a paste. Stir the paste into the pan of vegetables. For the masala, heat the vegetable oil in a frying pan over a medium heat. Once hot, add the rest of the masala ingredients and fry for 30 seconds to one minute, or until fragrant. Tip them into a spice grinder or mini food processor, along with the oil, and blend to a paste. Stir the paste into the pan of vegetables. For the tarka, heat the oil in a clean frying pan over a medium heat and fry the tarka ingredients for 10 minutes, or until the onion is softened and golden-brown. Stir this into the pan with the vegetables, along with any oil, and serve. For the tarka, heat the oil in a clean frying pan over a medium heat and fry the tarka ingredients for 10 minutes, or until the onion is softened and golden-brown. Stir this into the pan with the vegetables, along with any oil, and serve.