Vada with Sambar
Vada with Sambar is a beloved South Indian snack or breakfast dish consisting of a savory, deep-fried lentil fritter (vada) served with a flavorful, tangy vegetable stew (sambar). The vada is typically made from a batter of ground urad dal (black gram) and spices, while the sambar is a lentil-based broth cooked with tamarind, sambar powder, and a mix of vegetables like drumsticks, carrots, and onions. It is a staple in South Indian cuisine, especially in states like Tamil Nadu, Karnataka, and Kerala.
🍽️ Nutrition at a glance
This dish is primarily high in carbohydrates and fats due to the deep-fried vada and the starchy components in sambar, with moderate protein from the lentils in both elements. A typical serving (one vada with a bowl of sambar) provides around 300-400 calories, along with key nutrients like dietary fiber, iron, and B vitamins from the lentils, and vitamins A and C from the vegetables in the sambar.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 45 g |
| Fat | 14 g |
| Fiber | 8 g |
| Sugar | 6 g |
| Sodium | 850 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Calcium | 80 mg |
| Vitamin C | 15 mg |
| Vitamin A | 200 IU |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Folate | 75 mcg |
Per 2 vadas with 1 cup sambar (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Vada with Sambar is a quintessential part of South Indian hospitality and festive meals, often served during celebrations and temple offerings. Nutritionally, the combination of protein-rich lentils in both the vada and sambar creates a more complete amino acid profile, making it a satisfying and balanced vegetarian option.
