Raw Mango Sambar
Lunch • India
How to Make Raw Mango Sambar (Traditional & Healthy Version)
Raw Mango Sambar, known locally as 'Maanga Sambar', is a tangy and aromatic South Indian lentil stew that brings together the unique sourness of raw mango (kairi) with the wholesome goodness of toor dal (arhar ki dal). Originating from the kitchens of Tamil Nadu and Andhra Pradesh, this dish is especially popular during the summer months, when fresh raw mangoes flood local Indian markets. Traditionally served with steamed rice or idli, Raw Mango Sambar is a staple at South Indian lunch tables and during festivals like Ugadi and Tamil New Year. The dish is celebrated for its refreshing taste, which perfectly balances the tartness of raw mango, the earthiness of lentils, and the heat from sambar masala and local spices. Raw Mango Sambar is a great choice for those seeking a light yet satisfying meal, as it is packed with proteins, dietary fiber, and essential vitamins. The use of minimal oil and an abundance of vegetables makes it a heart-healthy option for calorie-conscious individuals. Its vibrant flavor profile and simple preparation make it an ideal dish for both festive occasions and everyday meals, resonating with the rich culinary heritage of South India.
Ingredients(for 1 medium bowl (approx. 250 ml))
- 1 medium (about 150g) Raw mango (kairi) (peeled, deseeded, and chopped)
- 1/2 cup Toor dal (arhar ki dal) (washed and soaked for 15 min)
- 1/4 tsp Turmeric powder (haldi)
- 1.5 tbsp Sambar powder (homemade or store-bought)
- 1 small Drumstick (saijan ki phalli) (cut into 2-inch pieces) - optional
- 1 small Tomato (chopped) - optional
- 1/2 tsp Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1 Dry red chilli
- a pinch Asafoetida (hing)
- 1.5 tsp Oil (preferably groundnut or coconut oil)
- to taste Salt
- 2 tbsp Fresh coriander (dhaniya) (finely chopped for garnish) - optional
Instructions
- 1
Wash and soak toor dal for 15 minutes. Pressure cook the dal with 1.5 cups of water, turmeric, and a pinch of salt for 3-4 whistles until soft. Mash and set aside.
15 minutes
Soaking dal helps it cook faster and improves digestibility.
- 2
In a separate kadhai, add chopped raw mango, drumstick, and tomato. Pour 1.5 cups water and cook until mango turns soft.
7 minutes
Cut mango into medium pieces for even cooking and a chunky texture.
- 3
Add sambar powder, cooked dal, and salt to the softened mango and vegetables. Mix well and simmer for 5 minutes to let flavors blend.
5 minutes
Taste and adjust sambar powder based on your spice preference.
- 4
For tempering, heat oil in a small tadka pan. Add mustard seeds, let them splutter. Add curry leaves, dry red chilli, and a pinch of hing. Sauté for 30 seconds.
2 minutes
Add tempering to the sambar immediately for maximum aroma.
Why This Dish is Healthy
This healthy sambar recipe is perfect for weight watchers and those seeking a balanced diet. With minimal oil and no coconut, it is heart-friendly and easy on the stomach. Lentils offer sustained energy and help maintain blood sugar levels, while raw mango adds a refreshing, low-calorie twist. The use of fresh, seasonal ingredients ensures maximum nutritional value, making it a wholesome addition to your Indian lunch routine.
Raw Mango Sambar is rich in plant-based protein from toor dal, dietary fiber from vegetables, and antioxidants from spices like turmeric and curry leaves. Raw mango provides Vitamin C, which boosts immunity, while drumstick and tomatoes add Vitamin A, potassium, and essential minerals. The dish is low in fat, has zero cholesterol, and is naturally gluten-free if served without wheat-based sides. It aids digestion and supports gut health due to its high fiber content.
Pro Tips
- 💡Tip 1: Use slightly under-ripe mangoes for perfect tartness.
- 💡Tip 2: For a richer flavor, roast sambar powder briefly before adding.
- 💡Tip 3: Always add tempering at the end to retain the aroma and crunch.
Storage & Serving
Store leftover sambar in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving. Add a splash of water if it thickens.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 165.0 kcal |
