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Sambar is a popular South Indian dish that has been gaining popularity around the world. It is a lentil-based stew that is flavored with a mixture of spices and vegetables. However, if you are following a keto diet, you may be wondering if sambar is a keto-friendly dish. In this article, we will explore the nutritional facts of sambar and find out if it is safe to eat while following the keto diet.

What is Sambar and How is it Made?

Sambar is a traditional lentil-based dish that originated in South India. It is made by cooking vegetables, lentils, and spices together to create a flavorful stew. The most common vegetables used in sambar are onions, tomatoes, carrots, eggplants, and drumsticks.

To make sambar, the lentils are cooked separately and then added to the vegetable mixture. The dish is then flavored with a blend of spices, including coriander, cumin, and turmeric. The exact recipe for sambar can vary depending on the region and personal preferences, but the basic recipe remains the same.

Is Sambar Keto-Friendly?

The nutritional content of sambar depends on the specific recipe and the ingredients used. However, in general, sambar is not considered a keto-friendly dish. This is because it is high in carbohydrates, which is a big no-no for those following a keto diet.

Most lentils, including the ones used in sambar, are high in net carbs. Additionally, the vegetables used in sambar, such as onions and carrots, are also high in carbs. The spices used in sambar can also contribute to the carb count.

Despite its high carb content, you may be able to make a keto-friendly sambar by substituting some of the high carb ingredients with low-carb alternatives. For example, you could use cauliflower or zucchini instead of the high-carb vegetables like carrots or potatoes.

Keto-Friendly Sambar Recipe

If you want to enjoy sambar while following a keto diet, you can try this keto-friendly sambar recipe.

Ingredients:

  • 1/2 cup of moong dal
  • 1 cup of cauliflower florets
  • 1/4 cup of chopped tomatoes
  • 1/4 cup of chopped onions
  • 1/4 cup of chopped green bell pepper
  • 1/4 cup of chopped celery
  • 1 teaspoon of mustard seeds
  • 1 teaspoon of cumin seeds
  • 1 teaspoon of turmeric
  • 1/2 teaspoon of red chilli powder
  • 1 tablespoon of ghee
  • 2 cups of water
  • Salt to taste

Instructions:

  1. Wash the moong dal and soak it for 20 minutes.
  2. In a pan, heat ghee and add mustard and cumin seeds. Saute them until they start to splutter.
  3. Add chopped onions, green bell pepper, and celery. Saute till onions turn golden brown.
  4. Add chopped tomatoes, turmeric, and red chilli powder. Cook for a few minutes.
  5. Add cauliflower florets, soaked moong dal, water, and salt. Mix well.
  6. Cover and cook for 20 minutes or until moong dal and cauliflower are soft.
  7. Garnish with cilantro and serve.

This keto-friendly sambar recipe is a great alternative for those following a keto diet who still want to enjoy the traditional South Indian dish. With a few ingredient swaps, you can still enjoy the delicious flavors of sambar without worrying about your carb count.

Conclusion

Sambar is a traditional South Indian dish that is known for its lentil-based stew and flavorful spices. Unfortunately, it is not considered a keto-friendly dish due to its high carb content. However, with a few ingredient swaps, you can make a keto-friendly sambar that is just as delicious as the traditional version. Whether you follow a keto diet or just love trying different types of cuisine, sambar is a dish that is definitely worth trying.

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