Sambar Idli
Sambar Idli is a beloved South Indian dish where soft, steamed rice cakes (idli) are served in a warm, tangy lentil and vegetable stew (sambar). The idli is made from a fermented batter of rice and lentils, while the sambar is a flavorful broth typically containing toor dal (split pigeon peas), tamarind, and a mix of vegetables like drumsticks, carrots, and pumpkin, all seasoned with a special spice blend. It's a quintessential breakfast or light meal originating from the states of Tamil Nadu and Karnataka.
🍽️ Nutrition at a glance
This dish is primarily high in carbohydrates from the rice and lentils, providing a good source of plant-based protein and dietary fiber. A typical serving of two idlis with a generous portion of sambar offers a balanced meal with roughly 300-400 calories, along with essential vitamins and minerals from the vegetables and lentils.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 8 g |
| Carbs | 45 g |
| Fat | 8 g |
| Fiber | 7 g |
| Sugar | 5 g |
| Sodium | 650 mg |
| Potassium | 400 mg |
| Iron | 3.5 mg |
| Calcium | 120 mg |
| Phosphorus | 180 mg |
| Vitamin C | 15 mg |
| Folate | 60 µg |
| Magnesium | 50 mg |
| Zinc | 1.2 mg |
Per 1 serving (approximately 300 g) · estimated, varies by recipe
💡 What's interesting
The fermentation process for the idli batter not only gives it a light, fluffy texture but also enhances its nutritional value by increasing B-vitamin content and making nutrients more bioavailable. Culturally, Sambar Idli is a symbol of South Indian comfort food, often enjoyed as a wholesome breakfast but also served at festivals and special occasions, showcasing the region's mastery of fermentation and lentil-based cuisine.
