Vegetable Sambar with Chapati
Vegetable Sambar with Chapati is a beloved South Indian meal where a tangy, lentil-based vegetable stew is served with soft, unleavened whole wheat flatbread. The sambar typically features a mix of vegetables like drumsticks, carrots, and eggplant simmered in a broth made from tamarind, sambar powder, and cooked toor dal (split pigeon peas). It's a staple comfort food across India, especially in the southern states of Tamil Nadu, Karnataka, and Kerala.
🍽️ Nutrition at a glance
This meal is a balanced source of complex carbohydrates from the chapati and lentils, plant-based protein from the dal and vegetables, and dietary fiber. A standard serving provides roughly 300-400 calories, with the sambar being low in fat and rich in vitamins and minerals like iron and potassium from the vegetables.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 10 g |
| Carbs | 60 g |
| Fat | 8 g |
| Fiber | 9 g |
| Sugar | 6 g |
| Sodium | 800 mg |
| Potassium | 450 mg |
| Iron | 4 mg |
| Calcium | 80 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Vitamin C | 15 mg |
| Folate | 80 mcg |
| Vitamin A | 120 mcg |
Per 1 serving (300 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, the combination of lentils and wheat creates a complete protein profile, making it an excellent vegetarian meal. Culturally, it's a quintessential example of a 'thali' or complete meal, where the sambar's tangy, spicy, and savory flavors perfectly complement the mild, earthy chapati.
