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Vegetarian Cuisine

SAMBAR – Sambar is poured directly over a serving of rice. This delicious high protein dish has a liquidy texture. It is deliciously hearty with slightly acidic to the taste buds. Sambar can also be served with Dosa or Uppama with mixed vegetables. (see p 28 of “The Yoga Cookbook – Vegetarian Food fro Body & Mind” ) – Serves – 4-6

200g 97oz) red lentils
1.5 litres (2¾ pints) water
2 tbsp ghee or oil
1 tsp black mustard seeds
1 tsp turmeric
1 tsp grated fresh root ginger
2 green chilies, seeded and finely chopped
25 g (1 oz) grated fresh coconut
50g (2 oz) cauliflower florets
50g (2 oz) green beans, cut into 2.5 cm (1 inch) lengths
50g (2 oz) aubergine, cubed
50g (2 oz) carrots, cut into batons
50g (2 oz) green pepper, core, seeded & chopped
50g (2 oz) tomatoes, chopped
2 tsp salt
2 tbsp lemon juice

Sambar powder ingredients:
2 tsp ground cumin
2 tsp ground coriander
½ tsp cayenne pepper

Place the lentils in a large pan with the water and bring to a boil. Half cover and simmer for 20-30 minutes, until lentils are soft. Set the lentils aside, sitting in the water they were cooked in.
Heat the ghee or oil in a fry pan. Add mustard seeds and cook over a high heat until they ‘pop’. Add Sambar powder and rest of spices. Lastly, add the coconut and cook for 5 minutes, stirring.
Add the vegetables and sauté for about 5 minutes. Add to the cooked lentils, along with the salt. Simmer for 5-10 minutes, until the vegetables are soft. Add the lemon juice. Stir well and serve hot over rice.

An aspirant must have purity of mind, a real thirst for knowledge and perseverance. – Sri Swami Sivananda

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