Low Sodium Sambhar

Discover the tantalizing flavors of South India with this heart-healthy Low Sodium Sambhar recipe, a lighter twist on the traditional favorite. Packed with protein-rich toor dal, an array of vibrant vegetables like carrots, drumsticks, and eggplant, and the bold, tangy essence of tamarind, this sambhar is bursting with authentic taste but crafted mindfully for those watching their sodium intake. Aromatic spices like cumin, mustard seeds, curry leaves, and a pinch of asafoetida combine to create a rich, flavorful broth that pairs perfectly with steamed rice, fluffy idlis, or crispy dosas. With just 15 minutes of prep and a simmer time to let the flavors meld beautifully, this low-sodium recipe proves that healthy eating can also be deeply satisfying. Perfect for a hearty meal or weekend brunch, this sambhar will leave your taste buds craving more!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 3 cups Water
• 2 tablespoons Tamarind pulp
• 0.5 teaspoon Turmeric powder
• 2 cups Mixed vegetables (carrot, drumstick, potato, eggplant), chopped
• 1 medium Onion, chopped
• 1 medium Tomato, chopped
• 2 tablespoons Sambhar powder
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 Dried red chilies
• 10 leaves Curry leaves
• 0.5 teaspoon Asafoetida
• 2 tablespoons Coriander leaves, chopped
• 2 tablespoons Oil
• 0.5 teaspoon Salt substitute (optional)

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Soak them for 15 minutes.

Step 2

In a pressure cooker, add the soaked toor dal, 3 cups of water, and turmeric powder. Cook for 3-4 whistles or until the dal becomes soft and mushy.

Step 3

In a separate bowl, soak the tamarind pulp in a small amount of warm water and set aside.

Step 4

In a large pan, heat the oil over medium heat. Add mustard seeds and cumin seeds. Once they start to sputter, add dried red chilies and curry leaves.

Step 5

Add asafoetida and chopped onions. Sauté until the onions turn translucent.

Step 6

Add the chopped tomatoes and mixed vegetables. Stir and cook for about 5 minutes until the tomatoes become soft.

Step 7

Stir in the sambhar powder and mix well with the vegetables. Cook for another 2 minutes.

Step 8

Add the tamarind water (discarding the pulp), cooked dal, and 2 cups of water. Mix everything thoroughly.

Step 9

Simmer the sambhar for 15-20 minutes, allowing the flavors to meld together.

Step 10

Stir occasionally and adjust the thickness of the sambhar by adding more water if necessary.

Step 11

Add salt substitute if using, to taste.

Step 12

Garnish with chopped coriander leaves before serving.

Step 13

Serve hot with steamed rice, idli, dosa, or any other accompaniment of your choice.

Nutrition Facts

Serving size	(1731.9g)

Amount per serving	% Daily Value*
Calories	1453.3

Total Fat 36.9g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 238.3mg	0%
Total Carbohydrate 238.0g	0%
Dietary Fiber 58.7g	0%
Total Sugars 35.0g
Protein 60.5g	0%

Vitamin D 0IU	0%
Calcium 470.6mg	0%
Iron 19.6mg	0%
Potassium 7211.6mg	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: 21.8%

Protein: 15.9%

Carbs: 62.4%