Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 180 g | Sweet, Astringent · Heating |
 Sweet potato, diced | 320 g | Sweet · Cooling |
 Green beans, cut | 100 g | Sweet, Astringent · 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 sweet potato and green beans cut 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)
Sweet Potato 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 Sweet Potato Sambar
| Nutrient | Per 100g | Per Serving (1 serving (514g)) |
|---|---|---|
| Energy (Calories) | 56 kcal | 289 kcal |
| Protein | 2.4 g | 12.3 g |
| Total Carbohydrates | 10.0 g | 51.5 g |
| Dietary Fiber | 2.2 g | 11.2 g |
| Total Sugars | 1.2 g | 6.1 g |
| Total Fat | 1.0 g | 5.1 g |
| Calcium | 26.3 mg | 135.5 mg |
| Iron | 0.87 mg | 4.50 mg |
| Magnesium | 25.3 mg | 130.1 mg |
| Phosphorus | 46.0 mg | 236.9 mg |
| Potassium | 202 mg | 1038 mg |
| Sodium | 108 mg | 556 mg |
| Zinc | 0.34 mg | 1.77 mg |
| Copper | 0.13 mg | 0.69 mg |
| Manganese | 0.24 mg | 1.25 mg |
| Selenium | 1.3 µg | 6.5 µg |
| Vitamin C | 1.1 mg | 5.7 mg |
| Vitamin A (RAE) | 118.0 µg | 607.3 µg |
| Vitamin E | 0.10 mg | 0.53 mg |
| Vitamin K | 3.6 µg | 18.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.42 mg | 2.18 mg |
| Vitamin B6 | 0.07 mg | 0.34 mg |
| Folate (DFE) | 43.6 µg | 224.6 µg |
| Choline | 3.2 mg | 16.6 mg |
