Low Carb Sambhar

Discover a flavorful twist on a South Indian classic with this Low Carb Sambhar—a hearty, vegetable-packed stew brimming with bold spices and tangy tamarind. Perfect for those watching their carb intake, this recipe swaps traditional lentils with wholesome low-carb vegetables like cauliflower, zucchini, and pumpkin, while maintaining the signature sambhar flavors. Infused with the rich aroma of curry leaves, asafoetida, and a tempering of mustard and cumin seeds in coconut oil, this dish is both satisfying and healthy. Ready in just under 45 minutes, it’s an excellent vegan and gluten-free option that pairs beautifully with cauli-rice or keto-friendly breads. Enjoy a guilt-free taste of South Indian comfort food!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup cauliflower florets
• 1 medium zucchini
• 1 small carrot
• 1 cup pumpkin
• 2 medium tomato
• 2 tablespoons tamarind paste
• 2 tablespoons sambhar powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 10 leaves curry leaves
• 0.5 teaspoon asafoetida
• 2 tablespoons coconut oil
• 1 teaspoon salt
• 4 cups water
• 2 tablespoons cilantro

Directions

Step 1

Chop the cauliflower florets into small pieces and dice the zucchini, carrot, pumpkin, and tomatoes.

Step 2

In a large saucepan, add the chopped vegetables along with 4 cups of water and bring to a boil over medium heat.

Step 3

Add the turmeric powder, tamarind paste, and salt. Let the vegetables cook until they are tender, about 10-12 minutes.

Step 4

Stir in the sambhar powder and continue to simmer for another 5 minutes, ensuring the powder is well incorporated into the broth.

Step 5

In a small skillet, heat coconut oil over medium heat. Add mustard seeds and allow them to crackle.

Step 6

Add cumin seeds, curry leaves, and asafoetida to the skillet. Stir for about 1 minute until aromatic.

Step 7

Pour the tempered spices over the sambhar and mix well.

Step 8

Simmer the sambhar for an additional 5 minutes, allowing the flavors to meld together.

Step 9

Garnish with chopped fresh cilantro before serving.

Step 10

Enjoy your Low Carb Sambhar hot with or without a low carb side.

Nutrition Facts

Serving size	(1897.6g)

Amount per serving	% Daily Value*
Calories	685.0

Total Fat 32.6g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 6693.9mg	0%
Total Carbohydrate 93.0g	0%
Dietary Fiber 14.4g	0%
Total Sugars 62.6g
Protein 12.6g	0%

Vitamin D 0IU	0%
Calcium 329.1mg	0%
Iron 10.2mg	0%
Potassium 2562.5mg	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: 41.0%

Protein: 7.0%

Carbs: 52.0%