Sambar Nutrition Facts

Additional Information

Sambar is a delicious lentil-based vegetable stew that originated in South Indian and Sri Lankan cuisine. It is a popular and versatile dish that offers a unique blend of flavors and nutritional benefits. In this expert article, we will explore the features, benefits, and drawbacks of sambar and why it has become a beloved staple in many households.

Features of Sambar

1. Lentil-based delight:
   Sambar is primarily made with pigeon pea lentils, also known as tur dal, which gives the stew a smooth and creamy texture. However, other lentils such as moong dal or masoor dal can also be used, allowing for variations in flavor and texture.
2. Flavorful spices:
   Sambar is seasoned with a unique blend of spices, including coriander seeds, cumin seeds, red chilies, fenugreek seeds, and turmeric. These spices contribute to the distinctive aroma and rich flavor of sambar.
3. Vegetable medley:
   One of the key features of sambar is the inclusion of a variety of vegetables such as brinjal (eggplant), drumstick, gourd, and lady’s finger (okra). These vegetables not only improve the nutritional profile of the dish, but also add a delightful assortment of textures and flavors.
4. Tamarind Tang:
   Sambar gets its characteristic tangy flavor from tamarind, which is added to the stew as a souring agent. The tamarind balances the flavors of the lentils and vegetables, creating a harmonious blend of flavors.

Benefits of Sambar

1. Nutritional powerhouse:
   Sambar is a nutritious dish packed with essential vitamins, minerals and fiber. It is a good source of plant-based protein, making it an excellent choice for vegetarians and vegans. The inclusion of various vegetables adds an array of vitamins and minerals that promote overall health and well-being.
2. Digestive Health:
   The combination of lentils, vegetables and spices in sambar provides digestive benefits. Lentils are rich in fiber, which aids digestion and promotes regular bowel movements. The presence of spices like cumin and fenugreek seeds further aids digestion and helps alleviate digestive problems.
3. Weight management:
   Sambar is a low-calorie and low-fat dish, making it a good option for people who are watching their calorie intake. The high fiber content of lentils and vegetables helps promote satiety and may help with portion control, supporting weight management goals.
4. Versatile pairings:
   Sambar is incredibly versatile and can be enjoyed with a variety of accompaniments. It is traditionally served with idli (steamed rice cakes), dosa (fermented crepes), vada (fried lentil fritters) or rice. However, it can also be paired with roti, quinoa, or brown rice, providing flexibility in incorporating it into different meals.

Disadvantages of Sambar

1. Sodium content:
   While sambar is a nutritious dish, it is important to note that the sodium content can be relatively high, especially when using commercial sambar powders or ready-made mixes. Individuals with high blood pressure or those on a low-sodium diet should be mindful of their sambar intake or opt for homemade versions with reduced salt.
2. Potential Allergens:
   Sambar may contain common allergens such as mustard seeds and curry leaves, which are often used in the spice mix. Individuals with known allergies or sensitivities to these ingredients should use caution or modify the recipe accordingly.

Conclusion:
Sambar is a delicious and versatile lentil stew that offers a wealth of flavor and nutritional benefits. With its combination of lentils, vegetables, and spices, it provides a healthy and satisfying meal option. While it is important to be aware of sodium content and potential allergens, sambar can be enjoyed as part of a balanced diet, promoting overall wellness and culinary enjoyment. So go ahead and enjoy the goodness of sambar at your next meal.

Questions and Answers

What are the main ingredients of sambar?

The main ingredients in sambar include lentils (such as tur dal), a variety of vegetables (such as brinjal, drumstick, gourd, and lady’s finger), spices (such as coriander seeds, cumin seeds, red chilies, fenugreek seeds, and turmeric), and tamarind for tang.

Can I customize the vegetables in sambar?

Yes, absolutely! Sambar is a versatile dish, and you can customize the vegetables according to your preferences and availability. Popular choices include carrots, tomatoes, onions, and potatoes. Feel free to experiment with different combinations to suit your taste.

Is Sambar suitable for vegetarians and vegans?

Yes, sambar is an excellent choice for vegetarians and vegans. It is made primarily with lentils and vegetables, and is a good source of plant-based protein. It is also free of any animal products, making it a healthy and satisfying option for those following a vegetarian or vegan lifestyle.

Can I make sambar with packaged sambar powder?

Yes, pre-packaged sambar powder is readily available in stores and can be used to make sambar. However, it is important to note that the sodium content of packaged powders can vary. To control sodium intake, you can either opt for low-sodium varieties or make your own sambar powder at home using a mix of spices according to your preference.

What are some popular accompaniments for sambar?

Sambar goes well with a variety of dishes. It is traditionally served with idli (steamed rice cakes), dosa (fermented crepes), vada (fried lentil fritters) or rice. However, you can also enjoy sambar with other options such as roti, quinoa, or brown rice, depending on your personal preferences and dietary restrictions. Feel free to experiment and find your favorite combination!