Butternut Squash Sambar Recipe
A healthy twist on sambar made with 100% butternut squash as a base.
Ingredients
- 4 cups butternut squash, steamed and pureed
- 4 cups water
- 1 tbsp dry coriander powder
- ½ tbsp turmeric
- 1 tsp fresh grated ginger
- 1 tsp oil
- 1 tsp mustard seeds
- ½ tsp cumin seeds
- ½ tsp hing (asafaetido)
- 1 tbsp finely chopped/crushed raw peanuts (optional)
- 1 tbsp shredded coconut (optional)
- ½ fresh squeezed lemon juice
- 5 curry leaves (optional)
- 3 whole dried red chili peppers (optional)
- chopped cilantro for garnishment
- salt
- red chili powder
- OPTIONAL: sambar masala
- OPTIONAL: A variation of steamed/sauteed vegetables (peas, carrots, potatoes, drumsticks, onions, zuchinni, etc)
Directions
- Place a pot on the stove top with medium heat.
- Pour the butternut squash and water into the pot.
- Add steamed/sauteed vegetables, ginger, dry coriander powder, turmeric, salt, red chili powder, lemon juice, curry leaves, sambar masala, coconut, and peanuts. Bring the contents to a boil.
- While the soup heats, prepare the tempered oil. In an XSmall pan heat some oil. Then add the mustard & cumin seeds and wait for them to pop.
- Immediately add hing (asafaetido) and whole dried red chili peppers.
- Pour the tempered oil in the butternut squash soup pot as soon as the chili peppers have cooked for a few seconds. (NOTE: work very quick with the tempered oil to prevent ingredients from excessive browning)
- Let the soup boil for another 2-3 minutes and serve.
- Enjoy as a replacement for sambar, daar/daal, or a soup.
Useful Links
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 393g | |
| Recipe makes 4 servings | |
| Calories 101 | |
| Calories from Fat 28 | 28% |
| Total Fat 3.3g | 4% |
| Saturated Fat 0.52g | 2% |
| Trans Fat 0.03g | |
| Cholesterol 0mg | 0% |
| Sodium 19mg | 1% |
| Potassium 571mg | 16% |
| Total Carbs 18.64g | 5% |
| Dietary Fiber 3.9g | 13% |
| Sugars 4.27g | 3% |
| Protein 2.76g | 4% |
