Tomato Sambar – Phase 1

This is my go to lentil soup/curry for my Phase 1 lunch and dinner. The tomatoes count for your fruit serving, so you don’t need to have the extra fruit for lunch.

Lentils – 1 cup (use toor dal/masoor dal/moong dal/ or a mixture of these)

Tomatoes – 3, chopped

Onions – 1, chopped

Green chillies – 3, chopped fine

Ginger – 1″ thick, minced

Garlic – 4 cloves, minced

Curry leaves – 1 sprig

Sambar powder – 3 tbsp.

Turmeric powder – 1/2 tsp

Asafoetida – 1 tsp

Water – 2 cups

Additional veggies are optional – example spinach, beans, carrots, bell peppers, mushrooms, sweet potato

Salt to taste

Cilantro – a handful, chopped


Add all ingredients into a pressure cooker and cook for 2 to 3 whistles. After it’s cooked, sprinkle the cilantro over the top – do not forget this step because it lends the tomato sambar that signature flavor. It’s that simple!

You can have it with brown rice, and a side of other veggie dishes.

Note: For those of you who do not know what Sambar powder is.. its a powdered spice mix of roasted lentils and spices. You can get them easily at Indian stores but make sure it doesn’t contain anything that isn’t allowed on the diet. Otherwise you can make your own – here is one link for a large batch, and here’s another for a small batch.


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