Sambar is a traditional South Indian lentil-based curry prepared with toor dal, mixed vegetables, and spices.It is a good source of plant-based protein and complex carbohydrates, supporting energy and muscle health.The vegetables provide dietary fiber, vitamins, and minerals, which aid digestion and immunity.Spices like tamarind and sambar powder contribute antioxidants and digestive benefits.Sambar is naturally low in fat and rich in nutrients, making it heart-friendly.It is ideal for daily meals, commonly paired with idli, dosa, rice, or chapati for a balanced diet.
October 13, 2025
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Sambar is a traditional South Indian lentil-based curry prepared with toor dal, mixed vegetables, and spices.It is a good source of plant-based protein and complex carbohydrates, supporting energy and muscle health.The vegetables provide dietary fiber, vitamins, and minerals, which aid digestion and immunity.Spices like tamarind and sambar powder contribute antioxidants and digestive benefits.Sambar is naturally low in fat and rich in nutrients, making it heart-friendly.It is ideal for daily meals, commonly paired with idli, dosa, rice, or chapati for a balanced diet.
Servings
1 people
Prep Time
15 Minutes
Cook Time
30 Minutes
Total Time
45 minutes
Difficulty
Medium
Total Calories
220
Sambar Recipe Ingredients
Servings
1
What Ingredients do I Need for Sambar?
0.25 cup Lentil, Whole, Yellowish - default
1 tbsp Tamarind, Pulp - default
0.5 cup Drumstick
0.25 cup Carrot - default
0.5 piece Tomato, Ripe, Hybrid - default
0.25 cup Onion, Small - default
0.25 tsp Turmeric Powder - default
0.5 tsp Salt, Table, Iodized - default
2.5 cup water - default
1 tbsp Fresh coriander leaves - default
0.25 tsp Mustard Seeds - default
1 piece Chillies, Red - default
6 piece Curry Leaves - default
1 tsp Asafoetida - default
Instructions: How to Make Sambar
Cook the toor dal with 1 cup water and turmeric powder in a pressure cooker or saucepan until soft (2 whistles or 20 minutes simmering). Mash well
In a medium saucepan, heat 1 cup water and add drumsticks, carrots, and onions. Cook until vegetables are just tender, about 10 minutes.
Add tomatoes, tamarind water, salt, and sambar powder. Let simmer for another 5–7 minutes until tomatoes are soft
Add the cooked dal to the simmering mixture and stir well. Adjust water for desired consistency (typically sambar is slightly thick but pourable). Simmer on low heat for 5 more minutes
Prepare tempering: In a small pan, heat oil. Add mustard seeds and let them splutter. Add red chili, curry leaves, and asafoetida. Sauté for 30 seconds and pour this tempering into the sambar.
Mix well, simmer for 1 more minute, and garnish with fresh coriander leaves. Serve hot.
Equipments Needed
Pressure cooker or saucepan
Cutting board and knife
Small frying pan (for tempering)
Ladle or spoon
Mixing bowl
Measuring cups and spoons
Variations and Substitutes
Use moong dal instead of toor dal for a lighter version.
Skip onions for a no-onion variation (suitable for religious fasting).
Add other vegetables like pumpkin, okra, or brinjal (eggplant) as per availability.
Use tamarind paste if pulp is unavailable; reduce quantity to 1/2 teaspoon.
Sambar Serving Suggestions
Serve hot with steamed rice, dosa, idli, or vada. Accompany with coconut chutney or papad for a complete South Indian meal.
Storage Tips
Refrigerate in an airtight container for up to 3 days. Reheat on the stovetop with a splash of water to adjust consistency. Sambar flavors deepen over time, so it's great for leftovers.
Visual Presentation
Serve in a stainless steel or ceramic bowl, garnished with fresh coriander and a drizzle of tempering on top. Pair with a rice mound or neatly stacked idlis on a banana leaf or traditional plate for authenticity.
Nutrition facts
Serving Size:
Servings
1
Amount per serving
Calories:220
% Daily Value*
Total Fat:6 g
8%
Saturated Fat:6 g
8%
Trans Fat: g
-
Polyunsaturated Fat:1.50 g
-
Monounsaturated Fat:2 g
-
Cholestrol: mg
-
Sodium:400 mg
17%
Total Carbohydrates:30 mg
11%
Dietary Fiber:6 mg
21%
Sugars:5 mg
-
Protein:8 mg
16%
Vitamin A:2200 iu
44%
Vitamin C:14 mg
16%
Vitamin D:
-
Vitamin E:1.20 mg
6%
Vitamin K:6 mcg
5%
Vitamin B1:0.15 mg
13%
Vitamin B2:0.12 mg
9%
Vitamin B3:1.50 mg
10%
Vitamin B6:0.20 mg
12%
Vitamin B12:
-
Vitamin B9:45 mcg
11%
Calcium:60 mg
5%
Potassium:480 mg
10%
Sodium:400 mg
17%
Magnesium:45 mg
11%
Chloride:300 mg
13%
Iron:2.10 mg
12%
Zinc:0.90 mg
8%
Copper:0.12 mg
13%
Manganese:0.30 mg
13%
Iodine:5 mcg
3%
Selenium:3 mcg
5%
Fluoride:0.05 mg
1%
Chromium:1 mcg
3%
Glycemic Index:
-
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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