Mixed Vegetable Sambar with Mango
Lunch • India
How to Make Mixed Vegetable Sambar with Mango (Traditional & Healthy Version)
Mixed Vegetable Sambar with Mango is a vibrant South Indian delicacy, celebrated for its wholesome blend of vegetables, toor dal (arhar dal), and the tangy goodness of raw mango (kaccha aam). This sambar is a staple in Tamil Nadu and Karnataka households, often prepared for lunch and served with steaming hot rice or idli. The addition of mango brings a refreshing twist, balancing the earthiness of lentils and the subtle heat from sambar powder. This dish is not only a feast for the senses but also a symbol of Indian communal dining, especially during festivals like Ugadi and Tamil New Year. Its colorful medley of vegetables—carrot, drumstick, brinjal, and beans—reflects the bounty of the Indian harvest. The aroma of freshly ground sambar masala, curry leaves (kadi patta), and the tempering of mustard seeds evoke nostalgia in every South Indian kitchen. With its perfect harmony of flavors—spicy, tangy, and subtly sweet—Mixed Vegetable Sambar with Mango is both soul-satisfying and nutritious, making it a favorite for those seeking authentic Indian vegetarian recipes. It's an ideal choice for calorie-conscious eaters who don’t want to compromise on taste.
Ingredients(for 1 medium bowl (about 250 ml))
- 1/2 cup Toor dal (arhar dal) (split pigeon peas)
- 1/2 cup Raw mango (kaccha aam) (peeled & chopped)
- 1/4 cup Carrot (diced)
- 1/4 cup Drumstick (saijan ki phalli) (cut into 2-inch pieces)
- 1/4 cup Brinjal (baingan) (cubed)
- 1/4 cup French beans (chopped)
- 1 small Onion (sliced)
- 1 small Tomato (chopped)
- 2 tbsp Sambar powder (homemade or store-bought)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 1 tsp Tamarind pulp (imli) - optional
- 8-10 Curry leaves (kadi patta)
- 1/2 tsp Mustard seeds (rai)
- a pinch Asafoetida (hing)
- 1 tbsp Oil (preferably coconut or groundnut oil)
Instructions
- 1
Wash toor dal thoroughly and pressure cook with 1.5 cups water, turmeric powder, and a few drops of oil for 3-4 whistles. Mash and keep aside.
10 minutes
Adding oil prevents dal from frothing over.
- 2
In a large pan, heat oil. Add mustard seeds and let them splutter. Add asafoetida and curry leaves.
2 minutes
Tempering (tadka) enhances aroma and flavor.
- 3
Add onions and sauté until translucent. Stir in tomatoes and cook till soft.
3 minutes
Cook tomatoes well for a richer base.
- 4
Add carrots, drumstick, brinjal, and beans. Sauté for 2-3 minutes.
3 minutes
Cut vegetables uniformly for even cooking.
Why This Dish is Healthy
This sambar is a healthy choice as it combines a variety of vegetables with protein-rich dal, offering a balanced meal with complex carbs, lean protein, and healthy fats. The inclusion of raw mango gives a natural tangy flavor, reducing the need for excess salt or tamarind. It's naturally gluten-free, fiber-rich, and helps maintain steady blood sugar for longer satiety, making it perfect for weight loss, diabetes management, and overall wellness.
Mixed Vegetable Sambar with Mango is a powerhouse of nutrition. It's loaded with plant-based protein from toor dal, dietary fiber from assorted vegetables, and antioxidants from tomatoes and brinjal. Mango adds vitamin C and boosts immunity. The dish is low in fat, rich in vitamins A and B-complex, and provides essential minerals like potassium, magnesium, and iron. The use of minimal oil and fresh ingredients makes it ideal for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use homemade sambar powder for a fresher, more robust flavor.
- 💡Tip 2: Add a handful of fresh coriander leaves before serving for a flavor boost.
- 💡Tip 3: Do not overcook mango; it should retain slight firmness for best taste.
Storage & Serving
Store leftover sambar in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if needed. Avoid freezing as the texture of vegetables may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 175.0 kcal |
