Keto Sambhar

Dive into the delightful, low-carb world of South Indian flavors with this Keto Sambhar recipe! A creative twist on the traditional sambhar, this keto-friendly version swaps lentils for a medley of low-carb vegetables like cauliflower, zucchini, and spinach, simmered in a spiced tamarind-infused broth. The use of coconut oil enhances the dish with a rich, aromatic base, while the tempering of mustard seeds, cumin, curry leaves, and asafoetida delivers an authentic burst of flavor. Perfect for anyone following a ketogenic diet, this nourishing one-pot wonder is ready in just 45 minutes and pairs beautifully with cauliflower rice or a fresh side salad. Packed with bold spices, hearty vegetables, and a tangy kick, this keto sambhar is the ultimate comfort food for your low-carb lifestyle.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 0.5 teaspoon Asafoetida
• 1 medium-sized Onion, chopped
• 1 piece Green chili, slit
• 1 large Tomato, chopped
• 1 cup Cauliflower florets
• 1 cup Zucchini, cubed
• 1 cup Spinach, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 tablespoon Coriander powder
• 1 tablespoon Tamarind paste
• 1 teaspoon Salt
• 4 cups Water
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Heat the coconut oil in a large pot over medium heat.

Step 2

Add the mustard seeds and cumin seeds to the hot oil and let them crackle for a few seconds.

Step 3

Add curry leaves and asafoetida, stirring for another 30 seconds until the aromas are released.

Step 4

Add the chopped onion and green chili, sauté until the onion becomes translucent.

Step 5

Stir in the chopped tomato and cook until they turn soft and mushy.

Step 6

Add cauliflower florets, zucchini cubes, and chopped spinach. Stir well to combine with the onion-tomato mixture.

Step 7

Sprinkle the turmeric powder, red chili powder, and coriander powder over the vegetables. Mix thoroughly.

Step 8

Add the tamarind paste and salt, then pour in the water. Stir to combine all ingredients.

Step 9

Bring the mixture to a boil, then reduce the heat and simmer for about 20 minutes, until the vegetables are tender.

Step 10

Garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	(1738.5g)

Amount per serving	% Daily Value*
Calories	509.1

Total Fat 32.5g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2520.9mg	0%
Total Carbohydrate 51.0g	0%
Dietary Fiber 15.2g	0%
Total Sugars 27.1g
Protein 12.4g	0%

Vitamin D 0IU	0%
Calcium 346.6mg	0%
Iron 10.0mg	0%
Potassium 2284.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.6%

Protein: 9.1%

Carbs: 37.4%