Sambal Matah
Lunch • India
How to Make Sambal Matah (Traditional & Healthy Version)
Sambal Matah is a lively and aromatic condiment known for its fresh, zesty flavors, traditionally made with shallots, lemongrass, chillies, and coconut oil. While Sambal Matah is widely recognized in Bali, similar fresh relishes are made across South India, especially along the coastal stretches where coconut and fresh herbs are staples. In India, such raw chutneys are an essential part of a nutritious thali, bringing brightness and heat to the meal. This healthy Sambal Matah is a vegetarian delight, celebrated for its simplicity and bold taste, making it a perfect accompaniment for rice, millets, or even as a topping for khichdi during lunch. The combination of raw onions, green chillies, and coconut oil is reminiscent of Kerala's pachadi or Andhra's allam pachadi, making Sambal Matah a natural fit for Indian palates. Its crunchy texture and punchy flavor make it a favorite during festivals like Onam, where fresh, local ingredients are celebrated. The recipe is quick to prepare, light on calories, and pairs well with a variety of vegetarian dishes. If you’re seeking a healthy chutney for your calorie-tracking meal plan, this Sambal Matah is a must-try!
Ingredients(for 2 tablespoons per serving)
- 1/2 cup Shallots (or small Indian onions) (finely sliced)
- 1 Fresh lemongrass stalk (tender part, finely chopped)
- 2 Green chillies (thinly sliced, adjust to taste)
- 1 tablespoon Fresh coconut oil (nariyal tel) (cold pressed preferred)
- 2 Kaffir lime leaves (finely shredded, optional) - optional
- 1/2 teaspoon Salt (sendha namak for vrat/fasting)
- 1 tablespoon Lemon juice (freshly squeezed)
- 1/2 inch Ginger (finely chopped (adrak)) - optional
- 2 tablespoons Coriander leaves (dhaniya) (finely chopped) - optional
- 5 Curry leaves (finely sliced, for aroma) - optional
Instructions
- 1
Peel and finely slice the shallots (or small Indian onions). Place them in a mixing bowl.
3 minutes
Soaking onions in cold water briefly can mellow sharpness.
- 2
Finely chop the tender part of the lemongrass stalk and add to the bowl.
2 minutes
Use only the tender white part for best flavor.
- 3
Thinly slice the green chillies and add them along with chopped ginger, if using.
2 minutes
Remove seeds for milder heat.
- 4
Add finely shredded kaffir lime leaves, curry leaves, and coriander leaves for aroma and freshness.
2 minutes
Kaffir lime leaves are optional but add authentic citrus notes.
Why This Dish is Healthy
Sambal Matah is a healthy choice as it is made from raw, fresh ingredients—minimally processed and rich in natural vitamins and minerals. The use of cold-pressed coconut oil, fresh citrus, and herbs ensures maximum nutrient retention. No frying, refined oils, or artificial additives make this dish perfect for calorie-conscious eaters and those seeking wholesome, plant-based options. Pairing with whole grains like brown rice or millets further enhances its nutritional profile.
This healthy Sambal Matah is rich in antioxidants thanks to fresh onions, lemongrass, and green chillies. Coconut oil provides beneficial medium-chain triglycerides, supporting heart health. The dish is low in calories and carbs, with no added sugar or gluten, making it suitable for weight loss and diabetic diets. The presence of vitamin C from lemon juice aids immunity, and fresh herbs lend anti-inflammatory properties. It's a light, nutritious addition to any meal.
Pro Tips
- 💡Tip 1: Use only fresh, tender lemongrass and coconut oil for authentic aroma.
- 💡Tip 2: Gently warm the coconut oil instead of overheating to retain nutrients.
- 💡Tip 3: Always slice ingredients thinly for the best texture and flavor infusion.
Storage & Serving
Store Sambal Matah in an airtight container in the refrigerator for up to 1 day. Best consumed fresh to enjoy maximum flavor and nutrient value.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 25.0 kcal |
