Healthy “Protein Rich” Sambhar Recipie

Have a liking for South Indian food? Don’t worry. We have got something for u that will help u keep healthy as well as relish your taste buds. Sambhar, the beloved South Indian dish, is all ready with a recipe to give you an amazing taste as well as high amount of proteins.

Firstly, let’s talk about the nutritional content of sambhar:

  • Pigeon pea(Arhar dal) 1 Cup (150gm) for 4 Servings
  • Mixed Vegetables
    • Peas (Protein)
    • Brocolli (Protein, Super Healthy)
    • Drumsticks
    • Beans
    • Brinjal
    • Carrots (Rich in Vitamins)
    • Onion (Required)
    • Tomato (Required)
    • Any other you like. Avoid Starchy stuff like Potatoes.

So using the above Ingredients will give you approximately the following macros per serving.

  • Protein = 10g
  • Carbohydrates = 33g
    • Fibre = 13g (Net Carbs ~ 20g)
  • Fat = < 2g
  • Calories = 140 kCal

These Values will change after cooking due to addition of salts and oils. I will mention those at the end.

Ingredients:

  • Arhar dal: 1 Cup
  • Chopped mixed vegetables: 3-4 Cup
  • Turmeric powder: 1/2 tsp
  • Salt and red chilli: according to taste
  • Curry leaves: 20-30
  • Tamarind pulp (tamarind): 1 inch ball
  • Olive oil: 2 tbsp
  • Rai: 1/2 tsp
  • Sarson seeds: 1/2 tsp
  • Onion: 1 large
  • Tomato: 2 medium
  • Sambhar masala: 2-3 tsp according to taste

Method of Preparation:

  1. Mix Tamarind pulp with 1 cup of water and let it stand for 30 minutes
  2. Meanwhile, put 1 katori washed arhar dal, 6 Katori water and chopped vegetables in pressure cooker. Add salt, curry leaves, chilli powder, turmeric powder and bring to boil over high heat. When the cooker whistles, turn the heat to medium and simmer for another 10 minutes.
  3. Now transfer the imli water into a separate bowl using a strainer. Squeeze and press the imli pulp with your finger to transfer all the amount. Throw away the pulp and keep the water.
  4. Now add sambhar masala in this water and mix it till all plumps of masala are properly mixed.
  5. Take a frying pan. Add 2 tbsp oil, sarson seeds, rai, chopped onion and saute till light golden.  Now add some curry leaves, imli water and half spoon salt. Fry for around 30 seconds.
  6. Add this prepared mixture in sambhar and mix it gently.
  7. Boil Tomatoes and Other Vegetables in a separate bowl for 5-6 minutes. Do not Fry/Saute these. After Boiling add this to Sambhar and mix it well.
  8. Cook for last 3-5 minutes.
  9. Your Healthy sambhar is ready.

Quick Tip: If you want to save time, then simply add Tomatoes and Onions and skip other vegetables. Tomatoes and Onions although low in protein, but are very rich in Fibre which is essential for weight loss.

Final Nutritional Value for 1 Cup Cooked Sambhar

  • Protein = 12g
  • Carbohydrates = 35g
    • Fibre = 12g (Net Carbs ~ 23g)
  • Fat = 5g (Healthy Fats from Olive oil)
  • Calories = 170 kCal

Serve it with Steam Rava Idlis or Rava Dosa for a Balanced Meal 🙂

What Makes this Sambhar Better than what you already eat?

No Starch. Only Onions are sautéd. Other Healthy Vegetables are Boiled, and cooked very less so that they retain their nutritional values. And the Use of Olive oil over regular oil.

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