Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 180 g | Sweet, Astringent · Heating |
 Carrot, diced | 120 g | Sweet, Bitter · Heating |
 Green beans, cut | 120 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 140 g | Sweet · Cooling |
 Tamarind pulp | 20 g | Sour, Sweet · Heating |
 Coriander seeds | 7 g | Astringent, Bitter, Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fenugreek seeds | 1.5 g | Bitter, Pungent · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Ghee | 14 g | Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1400 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse and soak the toor dal for 25 minutes, then simmer it with turmeric until collapsing-soft.
- Toast the coriander, cumin, and fenugreek gently; cool and grind them to a coarse sambar spice.
- Cook the diced carrot and green beans cut and diced pumpkin in the tamarind water until just tender.
- Whisk the dal, combine it with the vegetables and ground spice, add salt, and simmer for eight minutes.
- Warm the ghee, pop the mustard seeds, and crisp the curry leaves; fold this tempering through and serve while the vegetables still hold their shape.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian sambar tradition)
Classic Mixed Vegetable Sambar combines soft toor dal, vegetables, tamarind, and a freshly toasted spice blend. Vata: serve with soft rice and a little more ghee. Pitta: use less tamarind and fenugreek. Kapha: favor a vegetable-heavy bowl and reduce ghee.
USDA Nutrition Facts for Classic Mixed Vegetable Sambar
| Nutrient | Per 100g | Per Serving (1 serving (504g)) |
|---|---|---|
| Energy (Calories) | 48 kcal | 243 kcal |
| Protein | 2.3 g | 11.8 g |
| Total Carbohydrates | 8.1 g | 40.9 g |
| Dietary Fiber | 2.0 g | 10.0 g |
| Total Sugars | 1.1 g | 5.3 g |
| Total Fat | 1.0 g | 5.2 g |
| Calcium | 25.9 mg | 130.6 mg |
| Iron | 0.88 mg | 4.44 mg |
| Magnesium | 23.6 mg | 119.1 mg |
| Phosphorus | 45.0 mg | 227.1 mg |
| Potassium | 197 mg | 994 mg |
| Sodium | 106 mg | 533 mg |
| Zinc | 0.34 mg | 1.72 mg |
| Copper | 0.13 mg | 0.63 mg |
| Manganese | 0.23 mg | 1.14 mg |
| Selenium | 1.2 µg | 6.2 µg |
| Vitamin C | 1.8 mg | 9.3 mg |
| Vitamin A (RAE) | 87.5 µg | 441.4 µg |
| Vitamin E | 0.18 mg | 0.90 mg |
| Vitamin K | 4.7 µg | 23.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.45 mg | 2.28 mg |
| Vitamin B6 | 0.05 mg | 0.25 mg |
| Folate (DFE) | 45.3 µg | 228.7 µg |
| Choline | 2.6 mg | 13.0 mg |
