{"id":12388,"date":"2026-01-31T18:22:21","date_gmt":"2026-01-31T18:22:21","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=12388"},"modified":"2026-02-05T19:27:46","modified_gmt":"2026-02-05T19:27:46","slug":"sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/","title":{"rendered":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ed1d5fc1e9b\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ed1d5fc1e9b\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Caloric_Breakdown_of_Sambar_Healthy_Tasty_Stew\" >Caloric Breakdown of Sambar: Healthy, Tasty Stew.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Healthy_Homemade_Sambar_Recipe\" >Healthy Homemade Sambar Recipe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Why_Sambar_Is_More_than_Just_Delicious_%E2%80%94_Benefits_Explained\" >Why Sambar Is More than Just Delicious \u2014 Benefits Explained<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Pro_Tips_to_Make_Your_Sambar_Even_Healthier\" >Pro Tips to Make Your Sambar Even Healthier<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Serving_Ideas_That_Make_You_Say_%E2%80%9CWow%E2%80%9D\" >Serving Ideas That Make You Say \u201cWow!\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Final_Thoughts\" >Final Thoughts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><\/li><\/ul><\/nav><\/div>\n\r\n<p>If comfort food had a superstar, sambar would top the charts.<\/p>\r\n\r\n\r\n\r\n<p>A bubbling pot of tangy, spice\u2011kissed lentil stew that\u2019s warm, wholesome, and soul\u2011soothing, sambar is a staple on every South Indian dining table, starting from breakfast with idlis to dinner with rice.<\/p>\r\n\r\n\r\n\r\n<p>But beyond its crowd\u2011pleasing flavour lies a nutritional story well worth digging into.<\/p>\r\n\r\n\r\n\r\n<p>might have wondered: Is sambar healthy? How many calories does it have?<\/p>\r\n\r\n\r\n\r\n<p>Can it fit into a balanced diet? Good news is this humble dish packs protein, fibre, vitamins, and antioxidants, all wrapped in a bowl of bold flavours.<\/p>\r\n\r\n\r\n\r\n<p>And whether you\u2019re watching your calories or aiming for heart\u2011healthy meals, understanding sambar\u2019s nutritional profile helps you enjoy it without guesswork.<\/p>\r\n\r\n\r\n\r\n<p>In this blog, we\u2019ll break down <strong>calories in sambar<\/strong>, share a <strong>healthy homemade recipe<\/strong>, and explore its <strong>benefits<\/strong> in a fun, creative way that makes you hungry (in the best way). Let\u2019s dive in!<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Caloric_Breakdown_of_Sambar_Healthy_Tasty_Stew\"><\/span><strong>Caloric Breakdown of Sambar: Healthy, Tasty Stew.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>We would explore the calorie content of Sambar, a favourite South Indian dish that has captured the hearts of people around the world.<\/p>\r\n\r\n\r\n\r\n<p>As far as serving of this delicious lentil stew is concerned, the following is what you are looking at:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Calories: ~140\u2013170 kcal per cup<\/li>\r\n\r\n\r\n\r\n<li>Fat: ~5\u20137 grams<\/li>\r\n\r\n\r\n\r\n<li>Carbohydrates: ~18\u201329 grams<\/li>\r\n\r\n\r\n\r\n<li>Fibre: ~5\u201310 grams<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Sambar, a dish prepared with lentils, vegetables, and spices, is a nutritious yet low-calorie meal. It is a miracle drink of pleasure that will not drag you down.<\/p>\r\n\r\n\r\n\r\n<p>The number of calories may vary depending on how much oil, coconut, or veggies you add; however, it is usually a delightful, light, yet satisfying choice.<\/p>\r\n\r\n\r\n\r\n<p>Although it is tempting to drown in oils or add a bit more coconut to achieve an even richer flavour, the simplest form of tempering keeps Sambar low in calories yet delivers a significant flavour hit.<\/p>\r\n\r\n\r\n\r\n<p>Then, Sambar is the place to get a nutritious, low-fat meal. It is a full-course meal without any guilt!<\/p>\r\n\r\n\r\n\r\n<p>Curious about your digestive system? <a href=\"https:\/\/www.aashirvaad.com\/multigrains-atta.aspx\">Aashirvaad Atta and Multigrains<\/a> introduce the <a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">Digestion Quotient<\/a>, a 2-minute, hassle-free quiz that helps you learn more about your digestive system.<\/p>\r\n\r\n\r\n\r\n<p>It is fast, simple, and a potential initial move towards a happier, healthier gut! Prove yourself right and start to feel better.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Healthy_Homemade_Sambar_Recipe\"><\/span><strong>Healthy Homemade Sambar Recipe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p><strong>Serving Size: 4<\/strong><\/p>\r\n\r\n\r\n\r\n<p><strong>Time Taken: 30 Minutes<\/strong><\/p>\r\n\r\n\r\n\r\n<p><strong>Ingredients\u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>1\/2 cup <a href=\"https:\/\/aashirvaad.com\/our-products\/organic\/organic-tur-dal.html\">Aashirvaad Organic Arhar\/Tur Dal<\/a> (pigeon peas) -protein foundation.<\/li>\r\n\r\n\r\n\r\n<li>1\u20132 cups of mixed vegetables: drumstick, carrots, brinjal, and pumpkin.<\/li>\r\n\r\n\r\n\r\n<li>1 tbsp tamarind paste &#8211; citrus powerhouse.<\/li>\r\n\r\n\r\n\r\n<li>2 tsp <a href=\"https:\/\/aashirvaad.com\/our-products\/blended-spices\/sambar-powder.html\">Aashirvaad Sambar Powder<\/a>.<\/li>\r\n\r\n\r\n\r\n<li>1 small tomato, chopped<\/li>\r\n\r\n\r\n\r\n<li>1 tsp oil (sesame or olive)<\/li>\r\n\r\n\r\n\r\n<li>Cumin seeds and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-health-benefits-of-curry-leaves-you-didnt-know\/\" data-wpil-monitor-id=\"1081\">curry leaves<\/a>.<\/li>\r\n\r\n\r\n\r\n<li>Turmeric + hing (asafoetida)<\/li>\r\n\r\n\r\n\r\n<li>Salt to taste<\/li>\r\n\r\n\r\n\r\n<li>Garnishes of Coriander leaves.<\/li>\r\n\r\n\r\n\r\n<li>(Optional: 1 tsp jaggery to provide balance)<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong>Step-by-Step \u2014 Easy &amp; Healthy!<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Cook toor dal in a pressure cooker together with turmeric till mushy. Mash it lightly.<\/li>\r\n\r\n\r\n\r\n<li>Simmer and chop vegetables in a pot using water until tender.<\/li>\r\n\r\n\r\n\r\n<li>Then add tomato, salt, and Sambar powder. Let it bubble up.<\/li>\r\n\r\n\r\n\r\n<li><strong>Stir in cooked dal<\/strong>; add water to get your preferred thickness.<\/li>\r\n\r\n\r\n\r\n<li>Warm oil on low fire in a small pan \u2192 pop <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-mighty-mustard-seed-surprising-health-benefits\/\" data-wpil-monitor-id=\"1082\">mustard seeds<\/a>, add cumin, curry leaves, hing.<\/li>\r\n\r\n\r\n\r\n<li><strong>Pour this tempering over the simmering sambar<\/strong> and give it a swirl.<\/li>\r\n\r\n\r\n\r\n<li>Fresh coriander may be added as a garnish and served hot!<\/li>\r\n\r\n\r\n\r\n<li>Serve with steaming rice, idlis, or a side salad to make it a complete meal.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Sambar_Is_More_than_Just_Delicious_%E2%80%94_Benefits_Explained\"><\/span><strong>Why Sambar Is More than Just Delicious \u2014 Benefits Explained<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Let\u2019s break down what that bowl of goodness gives you:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Protein &amp; Plant Power<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Toor dal is a good source of plant protein, crucial in muscle construction and repair<sup><a href=\"https:\/\/www.researchgate.net\/publication\/326015618_Pigeon_Pea_Cajanus_cajan_as_an_alternative_protein_source_in_broiler_feed\">[1]<\/a><\/sup>. It also has a low fat content, making it a heart-healthy protein source. Sambar may be a great choice because it is a good meal for vegetarians or those who simply want to increase their protein intake.<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>High Fibre = Happy Tummy<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Sambar may contain a lot of fibre from lentils and vegetables, which may make you feel fuller and easier to digest <a href=\"https:\/\/www.researchgate.net\/publication\/267553575_Quality_nutrition_through_pigeonpea-a_review\"><sup>[2]<\/sup><\/a>. This may help manage weight by preventing excessive eating and also enhance gut health. A high-fibre diet is beneficial because it facilitates digestion and reduces constipation and bloating.<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Diabetes-Friendly Option<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Sambar may be a low-glycemic index, high-fibre meal, making it an ideal choice for people with diabetes<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S277289942400017X\">[3]<\/a><\/sup>. Lentils and vegetables in Sambar may contain complex carbohydrates, which provide the body with long-lasting energy, helping regulate blood sugar levels <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11357280\/\"><sup>[3]<\/sup><\/a>.<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Heart-Healthy<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Sambar is also fat- and cholesterol-free, and hence may be a heart-healthy food. Small amounts of oil are also consumed, and anti-inflammatory spices such as turmeric and cumin may be used to promote heart health.<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Spice Benefits<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>The spices used in Sambar, including turmeric, cumin, and curry leaves, have immense health benefits. Turmeric is also an anti-inflammatory, and cumin may aid digestion and detox <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10111629\/\"><sup>[4]<\/sup><\/a>. These spices are not only very flavourful but also possess substantial health benefits that promote general well-being.<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Versatile and Seasonal<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Sambar is elastic so that it can take up any type of vegetables at any season. This may be drumsticks during the rainy season, pumpkin during the winter, and fresh greens during the summer; all of these vegetables have various nutrients.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>This dish can be served year-round, thanks to its versatility, and can take advantage of the nutritional benefits of the vegetables available at other times of the year.<\/p>\r\n\r\n\r\n\r\n<p><a href=\"https:\/\/www.aashirvaad.com\/multigrains-atta.aspx\">Aashirvaad Atta and Multigrains<\/a> have also collaborated with professional nutritionists in launching <a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">My Meal Plan Test<\/a>. It is a fast and accessible test that will help determine the level of fibre you consume daily and develop an individual eating strategy to meet your nutritional needs.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pro_Tips_to_Make_Your_Sambar_Even_Healthier\"><\/span><strong>Pro Tips to Make Your Sambar Even Healthier<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Eat more vegetables<\/strong> &#8211; More vegetables will provide more vitamins with the same calories.<\/li>\r\n\r\n\r\n\r\n<li><strong>Reduce oil intake:<\/strong> A healthier option is to use a teaspoon or two of oil.<\/li>\r\n\r\n\r\n\r\n<li><strong>Homemade spice mix:<\/strong> By making your own, you can be sure to have less sodium than in store-bought.<\/li>\r\n\r\n\r\n\r\n<li>Omit jaggery in case you want reduced sugar.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>You have complete control over calories and nutrition, which is a clever way to love your favourite foods.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Serving_Ideas_That_Make_You_Say_%E2%80%9CWow%E2%80%9D\"><\/span><strong>Serving Ideas That Make You Say \u201cWow!\u201d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>The following are some of the entertaining ways of enjoying Sambar:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Sambar + brown rice + crispy vegetables: balanced meal.<\/li>\r\n\r\n\r\n\r\n<li>Sambar and dosa\/idli breakfast -light yet nutritious.<\/li>\r\n\r\n\r\n\r\n<li>Sambar soup &#8211; serve for supper in the evening.<\/li>\r\n\r\n\r\n\r\n<li>Sambar in a bowl, with roasted nuts or seeds on top for crunch.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Sambar is not only a stew but also everything a nutritionist would recommend: low in calories, high in protein, high in fibre, and health-friendly.<\/p>\r\n\r\n\r\n\r\n<p>A little conscious cooking, using a small amount of oil, fresh vegetables, and even a regulated salt quantity, makes it a super star meal for diet planning and a routine meal.<\/p>\r\n\r\n\r\n\r\n<p>And whether you are filling your tank in the morning or calming down at night, a warm bowl of Sambar is like a hug from your friend; it is reassuring, healthy, and very satisfying.<\/p>\r\n\r\n\r\n\r\n<p>So grab that ladle, stir up your pot, and enjoy a bowlful of health and flavour!\u00a0<\/p>\r\n\r\n\r\n\r\n<p>It is essential to keep in mind that the key is a balanced diet, and consulting a medical professional would be a good idea to adjust your diet to your personal requirements.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Question<\/strong>s<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<div class=\"schema-faq wp-block-yoast-faq-block\">\r\n<div id=\"faq-question-1769844141225\" class=\"schema-faq-section\"><strong class=\"schema-faq-question\"><strong>Does Sambar help to lose weight?<\/strong><\/strong>\r\n<p class=\"schema-faq-answer\">Yes, Sambar may be a good supplement to a weight-loss program. It is low in calories, high in fibre, and high in protein, all of which can support satiety and digestion. All you have to do is watch the oil and salt you use to make it as healthy as possible.<\/p>\r\n<\/div>\r\n<div id=\"faq-question-1769844149560\" class=\"schema-faq-section\"><strong class=\"schema-faq-question\"><strong>What can I do to make Sambar even healthier without sacrificing taste?<\/strong><\/strong>\r\n<p class=\"schema-faq-answer\">You can reduce the amount of oil used to temper Sambar, making it healthier. More vegetables can be added to the recipe, such as spinach, zucchini, or cauliflower, to increase fibre and nutrients.<\/p>\r\n<\/div>\r\n<div id=\"faq-question-1769844156170\" class=\"schema-faq-section\"><strong class=\"schema-faq-question\"><strong>Can you make Sambar with lentils instead of toor dal (pigeon peas)?<\/strong><\/strong>\r\n<p class=\"schema-faq-answer\">Definitely! You can use any kind of lentils, though toor dal (yellow lentils) is preferable to use as it is the best lentil to be used in Sambar. <br \/>Other types of lentils, which are variants of lentils and provide a different texture and taste, can also be used; they include moong dal (yellow lentils) or masoor dal (red lentils). <br \/>The dish is linked to all types of lentils, each with its own flavour and nutritional content. You, therefore, can be creative about what you can get in your pantry!<\/p>\r\n<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.<\/p>\n","protected":false},"author":125,"featured_media":12421,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"ppma_author":[110],"class_list":["post-12388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits - Happytummy<\/title>\n<meta name=\"description\" content=\"Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits - Happytummy\" \/>\n<meta property=\"og:description\" content=\"Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"Happytummy\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-31T18:22:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-05T19:27:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"828\" \/>\n\t<meta property=\"og:image:height\" content=\"466\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Shruti Jain\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shruti Jain\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\"},\"author\":{\"name\":\"Shruti Jain\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2\"},\"headline\":\"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits\",\"datePublished\":\"2026-01-31T18:22:21+00:00\",\"dateModified\":\"2026-02-05T19:27:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\"},\"wordCount\":1413,\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png\",\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\",\"name\":\"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits - Happytummy\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png\",\"datePublished\":\"2026-01-31T18:22:21+00:00\",\"dateModified\":\"2026-02-05T19:27:46+00:00\",\"author\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2\"},\"description\":\"Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.\",\"breadcrumb\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#breadcrumb\"},\"mainEntity\":[{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844141225\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844149560\"},{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844156170\"}],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png\",\"contentUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png\",\"width\":828,\"height\":466,\"caption\":\"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/happytummy.aashirvaad.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/\",\"name\":\"Happytummy\",\"description\":\"HappyTummy\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2\",\"name\":\"Shruti Jain\",\"pronouns\":\"She\/Her\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/de4d7e00e80816508b1401f25a970208\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g\",\"caption\":\"Shruti Jain\"},\"description\":\"Shruti Jain, a research writer, and blogger love to write about health and nutrition. Her unique insights are inspired by her motivation to learn the nuances of healthcare and apply an innovative approach to using home remedies for better health and well-being. Besides health, Shruti is passionate about writing on spirituality, parenting, business, lifestyle, and other aspects that trickle down to touch human lives in\u00a0various\u00a0ways.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/shruti-j-11a55357\/\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/shruti\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844141225\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844141225\",\"name\":\"Does Sambar help to lose weight?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Yes, Sambar may be a good supplement to a weight-loss program. It is low in calories, high in fibre, and high in protein, all of which can support satiety and digestion. All you have to do is watch the oil and salt you use to make it as healthy as possible.\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844149560\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844149560\",\"name\":\"What can I do to make Sambar even healthier without sacrificing taste?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"You can reduce the amount of oil used to temper Sambar, making it healthier. More vegetables can be added to the recipe, such as spinach, zucchini, or cauliflower, to increase fibre and nutrients.\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844156170\",\"position\":3,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844156170\",\"name\":\"Can you make Sambar with lentils instead of toor dal (pigeon peas)?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Definitely! You can use any kind of lentils, though toor dal (yellow lentils) is preferable to use as it is the best lentil to be used in Sambar. <br\/>Other types of lentils, which are variants of lentils and provide a different texture and taste, can also be used; they include moong dal (yellow lentils) or masoor dal (red lentils). <br\/>The dish is linked to all types of lentils, each with its own flavour and nutritional content. You, therefore, can be creative about what you can get in your pantry!\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits - Happytummy","description":"Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/","og_locale":"en_US","og_type":"article","og_title":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits - Happytummy","og_description":"Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.","og_url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/","og_site_name":"Happytummy","article_published_time":"2026-01-31T18:22:21+00:00","article_modified_time":"2026-02-05T19:27:46+00:00","og_image":[{"width":828,"height":466,"url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png","type":"image\/png"}],"author":"Shruti Jain","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Shruti Jain","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#article","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/"},"author":{"name":"Shruti Jain","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2"},"headline":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits","datePublished":"2026-01-31T18:22:21+00:00","dateModified":"2026-02-05T19:27:46+00:00","mainEntityOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/"},"wordCount":1413,"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png","articleSection":["Healthy Eating"],"inLanguage":"en-US"},{"@type":["WebPage","FAQPage"],"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/","url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/","name":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits - Happytummy","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage"},"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png","datePublished":"2026-01-31T18:22:21+00:00","dateModified":"2026-02-05T19:27:46+00:00","author":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2"},"description":"Explore the nutritional benefits, calorie breakdown, and healthy recipe for sambar, the perfect low-calorie, fibre-rich comfort food for a balanced diet.","breadcrumb":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#breadcrumb"},"mainEntity":[{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844141225"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844149560"},{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844156170"}],"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#primaryimage","url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png","contentUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/01\/Sambhar-calories-\u2013-2-1.png","width":828,"height":466,"caption":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits"},{"@type":"BreadcrumbList","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/happytummy.aashirvaad.com\/en\/"},{"@type":"ListItem","position":2,"name":"Sambar Calories: How to Prepare Healthy Sambar? Full Recipe and Its Healthy Benefits"}]},{"@type":"WebSite","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website","url":"https:\/\/happytummy.aashirvaad.com\/en\/","name":"Happytummy","description":"HappyTummy","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/09bc5267f42ddf74fdc504a1735c94b2","name":"Shruti Jain","pronouns":"She\/Her","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/image\/de4d7e00e80816508b1401f25a970208","url":"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g","caption":"Shruti Jain"},"description":"Shruti Jain, a research writer, and blogger love to write about health and nutrition. Her unique insights are inspired by her motivation to learn the nuances of healthcare and apply an innovative approach to using home remedies for better health and well-being. Besides health, Shruti is passionate about writing on spirituality, parenting, business, lifestyle, and other aspects that trickle down to touch human lives in\u00a0various\u00a0ways.","sameAs":["https:\/\/www.linkedin.com\/in\/shruti-j-11a55357\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/shruti\/"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844141225","position":1,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844141225","name":"Does Sambar help to lose weight?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Yes, Sambar may be a good supplement to a weight-loss program. It is low in calories, high in fibre, and high in protein, all of which can support satiety and digestion. All you have to do is watch the oil and salt you use to make it as healthy as possible.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844149560","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844149560","name":"What can I do to make Sambar even healthier without sacrificing taste?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"You can reduce the amount of oil used to temper Sambar, making it healthier. More vegetables can be added to the recipe, such as spinach, zucchini, or cauliflower, to increase fibre and nutrients.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844156170","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/sambar-calories-how-to-prepare-healthy-sambar-full-recipe-and-its-healthy-benefits\/#faq-question-1769844156170","name":"Can you make Sambar with lentils instead of toor dal (pigeon peas)?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Definitely! You can use any kind of lentils, though toor dal (yellow lentils) is preferable to use as it is the best lentil to be used in Sambar. <br\/>Other types of lentils, which are variants of lentils and provide a different texture and taste, can also be used; they include moong dal (yellow lentils) or masoor dal (red lentils). <br\/>The dish is linked to all types of lentils, each with its own flavour and nutritional content. You, therefore, can be creative about what you can get in your pantry!","inLanguage":"en-US"},"inLanguage":"en-US"}]}},"authors":[{"term_id":110,"user_id":125,"is_guest":0,"slug":"shruti","display_name":"Shruti Jain","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/8ef7e10049de4baa461b1e358e36305d00c493180dbf148f43b93e764363b12e?s=96&d=mm&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/12388","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/125"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=12388"}],"version-history":[{"count":4,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/12388\/revisions"}],"predecessor-version":[{"id":12437,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/12388\/revisions\/12437"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/12421"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=12388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=12388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=12388"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=12388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}