Low Fat Sambhar

Discover a wholesome twist on a South Indian classic with this Low Fat Sambhar recipe, a healthy yet flavor-packed lentil stew perfect for weight-watchers and food enthusiasts alike! Made with protein-rich toor dal, fresh vegetables like carrots, drumsticks, and tomatoes, and a medley of aromatic spices such as curry leaves, mustard seeds, and asafoetida, this dish delivers authentic sambhar taste with a lighter touch. The use of just a teaspoon of oil ensures a low-fat profile, while tamarind paste and sambhar powder infuse it with tangy and spicy notes. Quick to prepare in under 45 minutes, this Low Fat Sambhar pairs beautifully with steamed rice or can be enjoyed as a hearty soup. Ideal for healthy eating without sacrificing flavor, this recipe is the perfect balance of nutrition and tradition.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 4 cups Water
• 1 tablespoon Tamarind paste
• 2 tablespoons Sambhar powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Vegetable oil
• 0.25 teaspoon Asafoetida
• 0.5 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 2 whole Green chili
• 0.25 teaspoon Methi (fenugreek) seeds
• 1 large Carrot, diced
• 1 stick Drumstick (moringa pods), cut into pieces
• 1 large Tomato, chopped
• 1 medium Onion, sliced
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Then, soak it in water for 15 minutes.

Step 2

In a pressure cooker, add the soaked toor dal, 2 cups of water, turmeric powder, and a pinch of salt. Cook for about 3-4 whistles or until the dal is soft.

Step 3

Allow the pressure to release naturally, then open the cooker and whisk the dal until smooth.

Step 4

In a large pot, heat 1 teaspoon of vegetable oil over medium heat. Add mustard seeds and let them splutter.

Step 5

Add asafoetida, methi seeds, green chilies, and curry leaves to the pot. Sauté for a minute until fragrant.

Step 6

Add the sliced onions and sauté until they become translucent.

Step 7

Add the diced carrot, drumstick pieces, and chopped tomato to the pot. Cook for 5-7 minutes until the vegetables soften.

Step 8

Mix in the tamarind paste, sambhar powder, and remaining 2 cups of water. Stir thoroughly.

Step 9

Add the cooked and whisked dal to the pot and mix well. Adjust consistency with additional water if needed.

Step 10

Season the sambhar with salt and bring it to a gentle boil. Simmer for 10 minutes to blend the flavors.

Step 11

Turn off the heat and garnish with chopped cilantro before serving.

Step 12

Serve hot with steamed rice or as a soup.

Nutrition Facts

Serving size	(1745.3g)

Amount per serving	% Daily Value*
Calories	1025.3

Total Fat 11.8g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2545.9mg	0%
Total Carbohydrate 185.0g	0%
Dietary Fiber 44.6g	0%
Total Sugars 25.3g
Protein 60.4g	0%

Vitamin D 0IU	0%
Calcium 515.8mg	0%
Iron 16.3mg	0%
Potassium 4407.9mg	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: 9.8%

Protein: 22.2%

Carbs: 68.0%