Here’s the beloved South Indian sambar recipe you’re looking for, but with a healthy twist. Sambar masala is a delicious South Indian dish made with lentils and a variety of vegetables, tempered with aromatic spices and soured with tamarind. This healthy sambar masala is prepared without oil, and is full of flavour, spices, and nutrients.
Why you’ll love this recipe?
- It’s healthy & nutritious because it has protein packed dal, & fibre rich vegetables.
- Is zero oil / oil free with a boost of authentic south Indian flavours.
- It’s spicy & tangy with a perfect balance of tamarind & sambhar masala flavours.
This sambar recipe is oil free, and yet retains the authentic flavours of sambar masala. It is protein packed, rich in fibre & complex carbohydrates, making it a wholesome bowl of nutrition & goodness.
Sambar masala pairs perfectly with rice, Idli or dosa making it a comforting & nutritious combination that brings the essence of South Indian cuisine. If you wish to make a heathy version for your Idlis, do try out our Oats Idli recipe.
Ingredients:
- Toor Dal (Split Yellow Dal) (Raw) – ½ Cup
- Mixed Vegetables (Carrot Dices, Pumpkin Dices, Eggplant Dices) – 1 Cup
- Mustard Seeds – ¼ Tsp
- Onions (Chopped) – ½ Cup
- Tomatoes (Pureed) – ½ Cup
- Cumin Seeds – ¼ Tsp
- Fenugreek Seeds – A Pinch
- Red Chilli Powder – ½ Tsp
- Green Chilli (Slit) – 2 Nos.
- Drumstick – 1 No.
- Sambar Powder – 1 Tsp
- Tamarind Pulp – 1 Tbsp
- Asafoetida – ¼ Tsp
- Curry leaves – 1 stem
- Salt – As per taste
- Coriander (Chopped) – for Garnish
Method:
- In a pressure cooker add toor dal, curry leaves, green chili, turmeric, asafoetida, mustard, fenugreek
and cumin Seeds and pressure cook it. - Heat a pan and sauté chopped onion till it starts leaving water. Now add tomato puree and red chilli
and let it cook for about 2 mins. - Add the vegetables, salt as per taste and sprinkle some water and mix. Cover it with a lid and steam
the vegetables to get half cooked. - Once the dal is cooked, mash the dal well.
- Now pour the mashed dal in the pan with vegetables and mix it properly.
- Add the sambar masala and tamarind pulp to the mixture. Adjust the salt as per taste. (You can also
add a pinch of jaggery / sugar) - Bring it to a boil and cook for 5 minutes until the vegetables are cooked properly.
- Check for additional seasoning if required.
- Serve hot.
Pro Tips:
- Ensure the dal is cooked well – Soft, well-cooked dal gives a creamy texture to the sambar masala.
Undercooked dal might also cause gut issues. - Pinch of asafoetida – Asafoetida is added to aid in better digestion, as it helps get rid of bloating.
- Steam vegetables prior – Slightly steaming vegetables before adding helps retain the nutrients & prevents overcooking.
- Add water to adjust consistency- Gradually add water to adjust consistency as per your preference.
For rice it can be thicker & for Idli / dosa it can be thinner. - Add seasonal vegetables – Add vegetables like drumsticks, carrot, brinjal, pumpkin, beans, etc. to
enhance the taste & nutrient content. - Use sambar powder – For rich authentic South Indian taste use fresh or homemade sambar powder.
- Zero oil tadka – Use water or steam sautéing for tempering instead of oil to keep it low fat and
healthy. - Garnish – Add fresh coriander and a dash of lime just before serving to enhance the taste.
If you liked this recipe and wish to make a healthy version for your Idlis, do try out our Oats / Ragi Idli Or
Brown Rice / Quinoa Dosa recipe.
FAQs:
1. Can I use other lentils instead of toor dal to make the healthy sambar masala?
Yes, you can use moong dal or masoor dal instead of toor dal to make the healthy sambhar masala, but
the taste and consistency might slightly differ.
2. Is this sambar recipe suitable for weight loss?
Absolutely! This sambar recipe has no oil, low in calorie, high in protein & fibre which helps manage
hunger and boost metabolism, making it an ideal recipe for weight loss.
3. What can we add to make this healthy sambar a balanced meal?
You can combine the sambar with Idli / dosa / rice with a bowl of salad at the side to make it a balanced
meal.
4. Is this sambar recipe gluten free?
Yes, this sambar recipe uses ingredients that are naturally gluten free.
5. What can serve with this sambar masala?
This sambar masala goes best with steamed Idli / dosa / rice; don’t forget to add a bowl of salad / cooked
vegetable to make it balanced.
6. Can I meal prep and store the no oil healthy sambar recipe?
Yes, the healthy sambar can be meal prepped & refrigerated for 3-4 days in an airtight container.
7. Can I skip steaming the vegetables?
Yes, you can skip steaming, but it is recommended for even cooking & nutrient retention.
8. How much protein does ½ cup of toor dal have?
½ cup of toor dal has about 5-6g of plant protein.
9. Is this sambar recipe suitable for diabetics?
Yes, this no oil sambar recipe is low in calories & fat, rich in protein & fibre and has a low glycaemic index which helps manage the glucose spike, making it a suitable choice for diabetics when eaten in moderation.
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