One of the many memories from my trip to Sri Lanka few year ago, is all the different colourful dishes and the rich spices. It was like having fireworks on the plate, amazing and delicious, so vibrant and tasty.
Sambar refers to a type of food preparation common in Sri Lanka and Southern India: cooking peas and a variety of veggies in a tamarind broth flavoured and thickened with sambar powder, made of mixed spices and ground lentil.
Today I wanted to adapt this traditional dish to a more Western-style meal, so it’s packed with more vegetables and lentils.
It has plenty of protein, is high in fibre, low in fat and contains plenty or broccoli and chunks of the highly nutritious and energy-rich pumpkin. A great healthy dish for cold winter lunches.
What are your favourite memories from your trips? Share them in a comment below or tag #healthyforkful on Instagram so I see your delicious travel food.
- 1 onion
- 2 carrots
- 1 pumpkin or butternut squash aprox 800g
- 1 broccoli
- 800 gr chopped tomatoes from a tin
- 150 gr red lentils
- 1 tablespoon ground cumin
- 1/2 tablespoon ground ginger
- 1 tablespoon ground coriander
- 1/2 tablespoon ground turmeric
- a pinch cayenne pepper
- 1 cinnamon stick
- olive oil
- sal & pepper
- Brown basmati rice
- fresh coriander
Prepare the vegetables.
Dice the onions and chop the carrots quite small. Cut the broccoli into florets and peel and chop the pumpkin discarding the seeds.
Cover the base of a pot with oil and place over a medium heat. Add the spices and cook until fragant, 2 minutes, stirring constantly to prevent them sticking.
Add the onions and sauté 3 minutes. Add the carrots, tinned tomatoes and 500ml of water. Bring to boil, cover, reduce heat and let it simmer.
After 10 minutes add the pumpkin cubes and red lentils and simmer for a further 15 minutes or until the pumpkin is soft.
Add the broccoli florets, cover and let simmer for 3-5 minutes longer.
Season to taste.
Serve with brown rice and chopped fresh coriander.