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Mixed Vegetable Sambar
South India • halal_safe
How to Make Mixed Vegetable Sambar (Traditional & Healthy Version)
Mixed Vegetable Sambar is a classic South Indian dish known for its comforting flavors, vibrant colors, and nutritional richness. Traditionally served with idli, dosa, or steaming hot rice, sambar is a staple in Tamil Nadu, Karnataka, Andhra Pradesh, and Kerala households. This dish beautifully combines a medley of seasonal vegetables simmered in tangy tamarind broth and spiced with a unique blend of sambar masala. The use of toor dal (arhar dal) brings a creamy texture and wholesome plant-based protein, making it a satisfying and balanced meal. Often associated with festivals like Pongal and Onam, sambar is much more than just a curry—it's an essential part of South Indian thali and is known for its ability to please varied palates. The dish is mildly spicy, tangy, and aromatic, thanks to curry leaves (kadi patta), mustard seeds (rai), and freshly ground coconut. Mixed Vegetable Sambar is a great choice for health-conscious individuals due to its low fat, high fiber, and abundance of vitamins and minerals from assorted vegetables. It’s perfect for breakfast or lunch, offering comfort and nourishment in every spoonful.
Ingredients(for 1 medium bowl (approx. 250 ml))
- 1/2 cup Toor dal (arhar dal) (split pigeon peas)
- 1/2 cup Carrot (chopped)
- 1/2 cup Drumstick (saijan ki phalli) (cut into 2-inch pieces)
- 1/2 cup Pumpkin (kaddu) (cubed)
- 1/2 cup Brinjal (baingan) (cubed)
- 1 medium Tomato (chopped)
- 2 tablespoons Tamarind pulp (imli) (soaked and strained)
- 1 tablespoon Sambar powder (homemade or store-bought)
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Mustard seeds (rai)
- 10-12 Curry leaves (kadi patta) (fresh)
- a pinch Asafoetida (hing)
- to taste Salt
- 1 teaspoon Oil (preferably coconut or groundnut oil)
- 2 tablespoons Fresh coriander leaves (dhania) (chopped, for garnish) - optional
Instructions
- 1
Rinse toor dal thoroughly and pressure cook with 2 cups of water, turmeric powder, and a pinch of salt for 3-4 whistles until soft and mushy.
10 minutes
Mash the dal well after cooking for a smoother sambar base.
- 2
In another pan, add all the chopped vegetables (carrot, drumstick, pumpkin, brinjal, tomato) with 1 cup water and cook until tender.
7 minutes
Cut vegetables evenly for uniform cooking and texture.
- 3
Add the cooked dal to the cooked vegetables, mix well, and let it simmer on low heat.
2 minutes
Stir gently to avoid mashing the vegetables.
- 4
Stir in sambar powder, tamarind pulp, and salt. Allow the mixture to boil for 5 minutes so the flavors blend.
5 minutes
Adjust tamarind for desired tanginess.
Why This Dish is Healthy
This sambar recipe is a powerhouse of nutrition, combining protein-rich dal with an assortment of low-calorie, high-fiber vegetables. It helps keep you full for longer, supports gut health, and stabilizes blood sugar levels due to its low glycemic index ingredients. Minimal oil and natural spices make this dish heart-friendly and ideal for weight management. It’s a wholesome, balanced meal perfect for those tracking calories and aiming for a healthy lifestyle.
Mixed Vegetable Sambar is packed with complex carbohydrates from toor dal and a variety of fiber-rich vegetables such as carrots, drumsticks, and pumpkin. It offers a complete protein profile, especially when paired with rice or idli. The dish is low in saturated fat, cholesterol-free, and rich in micronutrients like vitamin A, vitamin C, potassium, and iron. The inclusion of tamarind provides antioxidants, while the spices aid digestion and enhance metabolic health. Sambar is naturally gluten-free and can be made oil-free for an even lighter option.
Pro Tips
- 💡Use a mix of seasonal vegetables for best flavor and nutrition.
- 💡Always add tempering (tadka) at the end for fresh aroma and taste.
- 💡If sambar thickens after cooling, add a little water while reheating.
Storage & Serving
Sambar can be refrigerated in an airtight container for up to 2 days. Reheat gently on the stove, adding a splash of water if needed. The flavors deepen with time, making leftovers even tastier.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 130.0 kcal |
