Think about it: Sambar, a South Indian staple, is actually a wonder dish, full of so many excellent ingredients -- lentils, coconut oil, coconut, spices, many types of vegetables -- that provide loads of nutrition. And having a serving or two of sambar daily is a great addition to one's diet. And, to boot, it's delicious.
Pigeon peas or toor dal is a highly nutritious legume. According to USDA data, 1 cup (168 gm) of cooked dal, provides approximately 203 calories, 11.4 gm protein, 39 gm carbohydrates, 11.3 gm dietary fibre and 0.6 gm fat. These legumes are low in sodium and natural sugars, making them a heart-healthy option, states Medical News Today.
According to Cleveland Clinic, 'Tamarind is rich in antioxidants and high in calcium, fibre and magnesium'. They add, it helps fight inflammation as well. Tamarind is therefore a healthy addition to an already healthy sambar.
Drumsticks, which are usually used in sambar, have essential nutrients like vitamins A, B, C, and E, calcium, iron, magnesium, potassium, says NIH.
John Hopkins Medicine states that turmeric contains powerful natural compounds that defend the body against damage caused by environmental stressors like pollution and sunlight.
WebMD on methi or fenugreek: 1 tbsp fenugreek seeds provides a nutritious boost, containing approximately 2.5 gm protein, 0.7 gm fat, 6.5 gms of carbohydrates.
Coconut meat is rich in antioxidant phenolic compounds that reduce oxidative stress and combat free radicals and it also protects the body from cellular damage, states Medical News Today.
The vegetables that go into an average sambar are brimming with health as well. According to Harvard Medical School, pumpkins are a great source of essential nutrients and fibre.
Mayo Clinic highlights that radish provide a good amount of vitamin C, an antioxidant that may combat cellular damage linked to cancer or other types of health issues.
Cleveland Clinic is pro-tomatoes, stating that the fruit is rich in fibre, vitamin C, potassium, folate and more.
Medical News Today says sesame oil is rich in antioxidants, which may improve heart health and alleviate symptoms of arthritis.
WebMD states, coconut oil is good for weight loss, improves brain function.
Therefore adding a small glug of either oils, while seasoning the sambar is advisable.