Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Comforting & fiber rich sambar
The south Indian stew that nourishes
Sambar is one of the best dishes that effortlessly balanced with nutrients, comfort and flavour in a single bowl. People traditionally enjoyed healthy sambar recipe with idle, dosa or rice this is most famous lentil stew in south Indian not even south this sambar has world-wide demand because this is not even tasty but it complete fiber with low fat meal on its own.
This vegetable lentil curry is made of protein packed lentils which is mix of colorful vegetables and gut friendly spices with some splash of oil which make sambar whole choice for anyone seeking warm and nourishing food which support food digestion and sustaining energy with weight management.
Why this sambar is “power stew”
This version of low fat sambar is designed to be more than a simple accompaniment – it becomes a complete nutrient dense that your body often require and we as human always lack by the help of professional we can design sambar more complete and satisfying meal without relying on any other heavy oil and creamy ingredient which gives taste but not health friendly.
Its natural thickness comes from slow cooked lentils that get rich with low oil indian stew like consistency without adding any creamy or fat product just simply add of vegetables and volume and micronutrients which keep you full for longer time that use minimal oil tempering which gives without unnecessary calories.
Ingredient spotlight
- 1 cup toor dal
- 1 medium size carrots
- Drumsticks 1 –2 sticks
- ½ cup pumpkin
- 2 tomatoes medium size
- 8 – 10 French beans
- 1 small brinjal
- 2 tsp Tamarind pulp
- ½ tsp of Turmeric powder
- ½ tsp Cumin powder
- 1 tsp Coriander powder
- 1 tsp Sambar powder
- ½ tsp Mustard seeds
- ¼ tsp Fenugreek seeds
- 10 – 12 leaves Curry leaves
- 1 pinch Asafoetida
- Dried red chili –
- 3 –4 cups water
- Salt for taste
Method for preparation
- First wash Toor dal with running rap water after washing add water and turmeric power with taste according to little salt.
- Add into pressure cooker for 3 – 4 whistles until the lentils turn soft then gently whisk to make them smooth which forms the protein rich base for the stew.
- Chopped all veggies finely and add into pot and fill it with water and add some salt cook all veggies until the become soft but retain in their shape this keep stew chunky and colourful.
- Pour cooked dal into pot of vegetables add sambar powder with cumin seeds and coriander powder mix it well then add tamarind pulp then simmer it for 8 – 10 minutes so the Flavors meld into warm and comforting with stew consistency.
- Add 1 tsp oil in small pan then add mustard seeds and ¼ tsp of fenugreek seeds with 10 – 12 curry leaves with pinch of asafoetida and 1 red chili and all ingredient splutters.
- Then pour sambar over tempering this small amount of oil unlock aroma depth without compromising low fat goals.
- Let the sambar cook along with masala for 5 minutes then adjust salt and water as per need serve hot with brown rice, idli or enjoy it as standalone lentil vegetable stew for a light.
Tips to make sambar more healthy
- Use More Vegetables Than Dal – You can use 1: 3 ratios of south indian dal and vegetables this increases the amount of fiber, vitamins and minerals while keep you naturally lowering calories. More vegetables also add volume, making your sambar more satisfying without extra oil and carbs.
- Simmer Longer For Deeper Flavour – After preparing sambar masala let it simmer for 15 – 20 minutes after combining everything it slowly cooking naturally thickens that nutritious sambar which enhances the tanginess– spicy balance and helps the vegetables and lentils absorb the spices fully.
- Limit Oil To 1 – 2 Tsp – We need oil only for tempering which gives enough aroma while still giving you that authentic south Indian fragrance.
- Adjust Consistency Mindfully – For a thicker consistency you need more vegetable broth that gives stew like texture mash a bit of cooked dal or reduce water slightly for lighter version simply add more hot water. This lets you customize sambar without adding calories.
Why this sambar fit perfectly into a healthy lifestyle
- Excellent For Weight Management – By combining of lentils and high-volume vegetables keep the bowl more nutrient dense with less calories which prevent you to start craving for other crunchy foods.
- Great For Digestive Health – High fiber toor dal and veggies both contains high fiber which promotes smooth digestion that reduces bloating and feeds good gut bacteria which make it gentle and gut friendly meal for everyone.
- Perfect For Heart Healthy Eating – For 1 – 2 tsp of oil keeps the stew with low saturated fat which supports heart health with good delivers of antioxidants that naturally reduce inflammation.
- Works For Any Season – Light for summer and warm hearty enough for winter because it contains warm spices with soothing texture make it year-round and comforting dish that you can enjoy without gaining weight.
Yes, this is low and packed with high volume veggies with protein rich dal which is perfect for daily meals that balance you nutrition and sustain energy to work and keep you away from fatigue.
Traditional cooking often uses toor dal, which is classic choice, but you can also mix moong and masoor dal for more protein and creamier texture which maintain the stew like consistency.
Yes, it is excellent choice for weight management but i will suggest first consult with dietitian who can assist perfectly and give you proper instruction to what to add and avoid while preparing any meal.
Yes, sambar is gluten free because it doesn’t contain any wheat-based additives are used.
Yes, you can use tomatoes or little lemon juice instead of using tamarind.
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