Vegetable Sambar (Low Sodium)
Vegetable Sambar (Low Sodium) is a nutritious South Indian dish packed with lentils, assorted vegetables, and flavorful spices. This heart-healthy version is low in sodium, making it ideal for those managing blood pressure or seeking a balanced diet. Rich in fiber, protein, and essential nutrients, it’s a wholesome meal that supports digestive health and overall wellness.
Ingredients
- 1/2 cup toor dal (pigeon peas)
- 1 cup chopped mixed vegetables (carrots, beans, bottle gourd)
- 1 tbsp oil
- 1 tsp mustard seeds
- 1/2 tsp turmeric powder
- 1/2 tsp cumin seeds
- 1/2 tsp coriander powder
- A few curry leaves
- Salt (use sparingly or as per dietary restrictions)
- 1 tbsp tamarind pulp (optional)
Nutritional Information (per serving, about 1 cup)
- Calories - 180
- Protein - 8g
- Carbohydrates - 25g
- Dietary Fiber - 5g
- Sugars - 5g
- Fat - 6g
- Saturated Fat - 1g
- Sodium - 150mg (depending on salt used)
- Potassium - 400mg
Instructions
- Cook toor dal in a pressure cooker until soft.
- Heat oil in a pan, add mustard seeds, cumin seeds, and curry leaves, and let them splutter.
- Add turmeric powder and coriander powder. Sauté for a minute.
- Add chopped vegetables and cook until tender.
- Mix in the cooked dal and adjust consistency with water. Stir in tamarind pulp if using.
- Cook for a few more minutes and adjust salt to taste.
"These nutritional counts are approximate and can vary. For specific dietary needs, especially for those undergoing dialysis, consulting with a registered dietitian or healthcare provider is crucial for personalized advice and adjustments.
Always consult with a dietitian or healthcare provider to tailor these recipes & recommendations to individual health needs & dietary restrictions.
