Sambar Rice
Sambar Rice is a beloved South Indian comfort food where cooked rice is mixed with a tangy, spicy lentil-vegetable stew called sambar. It typically features a base of toor dal (split pigeon peas) cooked with a variety of vegetables like drumsticks, carrots, and eggplant, all seasoned with a distinctive sambar powder and tempered with mustard seeds and curry leaves. The dish is a staple in states like Tamil Nadu, Karnataka, and Kerala.
🍽️ Nutrition at a glance
This dish is a balanced, carbohydrate-rich meal with a good amount of plant-based protein from the lentils, and is generally low in fat unless prepared with extra oil or ghee. It provides essential nutrients like fiber, iron, and B vitamins, with a typical serving containing around 350-450 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 7 g |
| Carbs | 45 g |
| Fat | 5 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 600 mg |
| Iron | 3.5 mg |
| Potassium | 400 mg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Folate | 60 mcg |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin B6 | 0.3 mg |
| Zinc | 1.5 mg |
Per 1 bowl (300 g) · estimated, varies by recipe
💡 What's interesting
Sambar Rice is a nutritional powerhouse, as the combination of rice and lentils forms a complete protein, providing all essential amino acids. Culturally, it's often served as a 'one-pot' meal, especially in temples and during festivals, symbolizing nourishment and community.
