Dosa with Sambar and Coconut Chutney
Dosa with Sambar and Coconut Chutney is a beloved South Indian meal featuring a thin, crispy crepe made from fermented rice and lentil batter, served with a tangy lentil-vegetable stew (sambar) and a fresh coconut-based dip. The dosa is golden and lacy, while the sambar is typically loaded with vegetables like drumsticks, carrots, and tomatoes, and the chutney is a cool, creamy blend of grated coconut, green chilies, and tempered spices.
🍽️ Nutrition at a glance
This meal is primarily high in carbohydrates from the rice and lentils, with moderate protein and healthy fats from the coconut and lentils. It provides essential nutrients like B vitamins, iron, and dietary fiber, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 8 g |
| Carbs | 55 g |
| Fat | 12 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Potassium | 320 mg |
| Iron | 3.5 mg |
| Calcium | 85 mg |
| Vitamin C | 15 mg |
| Vitamin A | 90 mcg |
| Magnesium | 45 mg |
| Phosphorus | 150 mg |
| Folate | 60 mcg |
Per 1 plate (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, dosa is a cornerstone of South Indian cuisine and is often enjoyed for breakfast or dinner, with regional variations like the stuffed masala dosa. Nutritionally, the fermentation process enhances the bioavailability of nutrients and makes the dish easier to digest, while the combination of rice and lentils creates a complete protein profile.
