Written By: Bhavyajyoti Chilukoti | Updated: June 29, 2016, 12:16 PM
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Be it idlis, dosa, wadas or rice, sambhar is undoubtedly an indispensible part of South Indian cuisine. While there is no doubt that sambhar is delicious and appetising, if you are wondering how healthy it is, then read what nutritionist Dr Swati Dave has to say. Do not miss the last slide for the healthy sambhar recipe.
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It is a complete dish - Yes, as sambhar is loaded with numerous vegetables like drumsticks, pumpkin, brinjal, okra, tomatoes and other seasonal vegetables, it is a complete meal. So if you are planning to eat light and a stomach-filling meal for the night, then drink a bowl of sambhar as it keeps you full till the next morning.
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It is low in glycemic index- If you are a diabetic and are advised to follow dietary control, then including sambhar in your diet will be a good idea. This is because, a bowl of sambhar has a GI of 53.6%, thereby helping you to keep your blood sugar level in check without compromising on the taste.
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Is loaded with proteins and fibre - A typical 200 gm serving of sambhar provides about 8-10 gm of proteins from dal (+more depending on the vegetables used). Moreover, it also provides 2-3 gm of dietary fiber, which helps in the overall growth and development of muscles when taken with idlis, dosas or rice.
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Is a healthy weight loss recipe - If you are on a weight loss diet with healthy eating, then including sambhar in your diet is a MUST. This is because, with loads of vegetables and spices, sambhar is a not only a storehouse of nutrients but also packed with proteins and fibre. And what could be better than having idlis or dosa with sambhar in the breakfast.
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Is used as natural laxative: Are you surprised to read this? Well, even I was as I didn’t know you can prevent your risk of constipation and also treat constipation naturally by eating a bowl of sambhar for every meal. It is due to the high water content and the presence e of fibre that makes sambhar a natural laxative.
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Sambhar recipe: Add a tbsp of coconut oil in a pan, 1 tbsp chana dal, 1 tsp urad dal, 1 tbsp coriander seeds, ½ tsp cumin seeds, ½ tsp mustard, ½ tsp turmeric, ¼ to ½ tsp methi seeds, 5-6 curry leaves, 3-4 red chillies and a pinch of hing. As the spcies start to splutter, add a bowl of cut vegetables (drumsticks, pumpkin, ladies finger, brinjal, bottle gourd, tomatoes, small onion, chillies), pinch of salt and allow it to cook for 10 – 15 minutes. Now, add a tbsp of sambhar powder and freshly ground coconut (2 tbsp) and cook for 5 minutes. Now add a bowl of cooked tur dal, tamarind (1 ½ tsp) and 2 cups of water and allow it to cook till it thickens. Sprinkle few coriander leaves and serve hot.
