Sambar

Sambar is a flavorful, tangy lentil-based stew from South India, made with a base of cooked toor dal (split pigeon peas) and tamarind broth. It typically includes a medley of vegetables like drumsticks, carrots, pumpkin, or eggplant, and is seasoned with a distinctive spice blend called sambar powder. It's a staple dish often served with rice, idli, dosa, or vada.

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🍽️ Nutrition at a glance

Sambar is a well-balanced dish, primarily providing complex carbohydrates and plant-based protein from the lentils and vegetables, with minimal fat unless extra oil or ghee is added. It's a good source of dietary fiber, iron, and various vitamins, with a typical serving containing roughly 150-200 calories.

Nutrition breakdown

Calories	180 kcal
Protein	8 g
Carbs	28 g
Fat	4 g
Fiber	6 g
Sugar	4 g
Sodium	650 mg
Potassium	350 mg
Iron	2.5 mg
Vitamin C	15 mg
Vitamin A	80 mcg
Folate	60 mcg
Magnesium	40 mg
Phosphorus	120 mg
Zinc	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, sambar is a cornerstone of South Indian cuisine, with each family and region often having its own unique recipe and spice blend. Nutritionally, it's a complete meal in a bowl, combining legumes and vegetables to provide a full spectrum of amino acids and micronutrients.