Sambar is one of those staple comfort foods most Indian homes have known; it goes very well with rice, dosa, or idli. Already carrying lentils and spices in it, this very classic dish can be turned into a super-duper healthy one by adding a variety of vegetables. If you're looking to make your sambar healthier without compromising on taste, you're in luck.
Vegetables are a must in a healthy diet, and it is easy to integrate them into everyday foods such as sambar. The right choice of vegetables may improve the nutritional value and health benefits of your meal. Here are six vegetables you can add in your sambar to make it healthier.
Drumsticks or Moringa
Drumsticks, or moringa pods, are a staple ingredient found in traditional sambar for good reasons. Moringa pods contain vitamins A, C, and calcium. Furthermore, drumsticks are anti-inflammatory and improve the overall condition of the immune system. Adding drumsticks to sambar gives it a flavour that is altogether unique and adds a much-needed nutritious punch to the meal.
Pumpkin
This under-rated addition to sambar gives this dish a delicate sweetness complementing the spiciness; packed with fibre that aids digestion and vitamins A and C, pumpkin also happens to contain antioxidants that make it heart-friendly. Adding pumpkin to your sambar can make it more filling and nutritious.
Carrots
This adds a lovely sweetness to sambar, plus a wealth of health benefits. High in beta-carotene, which the body converts into vitamin A, carrots help improve vision and boost skin health. They are also high in fibre, aiding in proper digestion. Adding carrots will not only enhance the colour but also give a healthy finish to the sambar.
Spinach
You can add spinach another leafy green for added nutrition. Spinach, being a storehouse for iron, calcium, vitamins K and C, and antioxidants has extensive benefits to the human body against free radicals. The flavours of the vegetables mix well with spinach, so it's an easy addition that won't overpower the dish.
Bottle Gourd
Bottle gourd or lauki contains very low calorie content along with adding a mild flavour and soft texture to your sambar. The water content in lauki is hydrating, and hence, it supports digestion. Lauki is known to carry the essential nutrients containing potassium, magnesium, and vitamin C, with which it helps enhance the hydration and heart health of a person. Bottle gourd added to the sambar makes the dish lighter and refreshing.
Brinjal
Brinjal, or eggplant as it's otherwise referred to, is a chameleon of vegetables, it takes the flavours of spices very well, making it an excellent accompaniment to sambar. Rich in fibre, manganese, and potassium, brinjal aids digestion while helping regulate blood pressure. Being low in calories, it serves as an excellent option for those looking to alter their sambar while still maintaining its taste.
Sambar is a versatile dish, so that almost any vegetable can be added to it. This adds nutritional value to your sambar without overtaking the taste. It adds necessary vitamins and minerals; introduces varied textures and tastes, and makes each mouthful of sambar a healthy and fulfilling meal.