Mango Sambar with Rice
Lunch • India
How to Make Mango Sambar with Rice (Traditional & Healthy Version)
Mango Sambar with Rice is a beloved South Indian lunch dish, especially popular during the mango season in Tamil Nadu, Andhra Pradesh, and Karnataka. This tangy, slightly sweet sambar uses raw mango (kaccha aam) instead of the usual tamarind, infusing the dal with a vibrant flavor that is both refreshing and comforting. Traditionally, this dish is prepared during early summer when raw mangoes are plentiful, and it's often served as a special treat on weekends or festival days like Ugadi. Mango Sambar is a celebration of regional flavors, combining toor dal (arhar dal), coconut, and a unique blend of spices called sambar podi. The subtle tartness of green mangoes balances the earthy dal, making it a favorite comfort food. Paired with steamed rice, this dish offers a wholesome, satisfying meal that's perfect for families. Its health-conscious approach, using minimal oil and lots of vegetables, makes it a great choice for anyone watching their calorie intake without compromising on authentic taste.
Ingredients(for 1 medium bowl sambar with 1 cup cooked rice)
- 1/2 cup Toor dal (arhar dal) (split pigeon peas)
- 1 small (about 150g) Raw mango (kaccha aam) (peeled and diced)
- 4-5 pieces Drumstick (saijan ki phalli) (cut into 2-inch pieces) - optional
- 1 medium Tomato (chopped)
- 1 small Onion (sliced)
- 2 tsp Sambar powder (sambar podi)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1 tsp Oil (preferably cold-pressed sesame oil)
- to taste Salt
- 2 tbsp Fresh coriander (dhaniya) (chopped) - optional
- 1 pinch Asafoetida (hing) - optional
- 2-3 cups Water (as needed)
Instructions
- 1
Rinse toor dal thoroughly and pressure cook with 1.5 cups water, turmeric powder, and a pinch of salt for 3-4 whistles, until soft and mushy.
10 minutes
Add a few drops of oil while cooking dal for a smoother texture.
- 2
In a kadhai, heat oil and add mustard seeds. When they splutter, add curry leaves, hing, and sliced onions. Sauté until translucent.
3 minutes
Do not brown the onions; keep them soft for the best flavor.
- 3
Add chopped tomatoes and cook until soft. Then add diced raw mango and drumstick pieces. Sauté for 2 minutes.
5 minutes
Choose firm, slightly sour mangoes for authentic taste.
- 4
Add sambar powder and mix well. Pour in 1 cup water, cover, and cook until mango and drumsticks are tender.
7 minutes
Do not overcook mango to retain its shape and tanginess.
Why This Dish is Healthy
This healthy Mango Sambar recipe is prepared with natural ingredients, minimal oil, and is packed with fiber and plant protein. The use of raw mangoes instead of tamarind adds a vitamin C boost and a unique flavor, making it a nutritious option for lunch. Whole dal ensures satiety and balanced energy release, ideal for weight management and sustained energy.
Mango Sambar with Rice is rich in plant-based protein from toor dal and provides complex carbohydrates from rice, making it a balanced meal. Raw mango is high in vitamin C, while dal offers iron, magnesium, and dietary fiber. The dish is low in fat and uses minimal oil, making it suitable for calorie-conscious diets. The inclusion of onions, tomatoes, and drumstick boosts antioxidant and mineral intake, supporting immunity and digestion.
Pro Tips
- 💡Tip 1: Use slightly under-ripe mangoes for the perfect tang without overpowering the sambar.
- 💡Tip 2: For a richer aroma, temper the sambar with a dash of coconut oil before serving.
- 💡Tip 3: Soak dal for 30 minutes beforehand for faster cooking and better digestion.
Storage & Serving
Store leftover sambar in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving. Rice is best consumed fresh but can be stored for 1 day.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 310.0 kcal |
