Last updated on April 2, 2025
Sambar is a quintessential dish of South India and Sri Lanka as well. It is a lentil-based vegetable stew, or chowder in some cases, cooked together with dal and tamarind. Today, we’re going to discuss its Ketogenic variant, the keto sambar.
Sambar is a lentil-based vegetable stew, cooked with pigeon pea and tamarind broth. It is popular in South Indian, Sri Lankan and Maldivian cuisines — Wikipedia.
To make Sambar keto-friendly, we need to remove the lentil and tamarind broth from the recipe. Next, we need to substitute the same with keto-friendly ingredients. If you are worried about the taste, don’t. Sambar is as good in flavor as the traditional sambar or might even be better.
Also Read: Priya’s South Indian Keto Coconut Chutney
Sambar is a low-carb version of the classic South Indian lentil stew; it pairs perfectly with keto idlis or dosa.
How to Prepare Sambar
Keto Sambar
Priya Dogra
Sambar is a quintessential dish of South India, and Sri Lankan as well. We’re going to make Ketogenic the Keto Sambar.
Prep Time 7 minutes mins
Cook Time 7 minutes mins
Total Time 15 minutes mins
Course Main Course
Cuisine Indian
Servings 2
Calories 53 kcal
- 1 tsp. turmeric
- 25 gm bottle gourd
- 25 gm onion
- 25 gm zucchini
- 10 curry leaves
- 2 tbsp. desiccated coconut
- 1 tsp coriander powder
- 1 and a half cup of water
- 1 green chili or red chilly powder according to taste
- 1 tbsp. coconut oil
- 1 tsp. mustard seeds
- ¼ tsp. asafoetida
- Salt as per taste
- Coriander or cilantro leaves for garnishing
Slice and dice the vegetables and set aside together in a bowl.
Mix together the coconut and coriander powder, along with the turmeric and red chilly powder.
Place a skillet over a medium-low heat setting and add coconut oil to it. Keep heating until vapor starts coming out from the oil.
Now, add mustard seeds to the hot coconut oil. And add some dried red chilies and curry leaves.
Once the mustard seeds stop sputtering, add the sliced and diced veggies and green chilies. Saute for about 1 minute on medium flame. Cook till mushy and well cooked.
Next, add asafoetida, coconut-coriander powder, and water to the mixture. Turn on the heat and bring to a boil.
Add salt and mix thoroughly.
Garnish with cilantro or coriander leaves before serving.
More nutrition information about Keto sambar
Carbohydrates – 1.5 grams
Fat – 3.5 grams
Fiber – 0 grams
Protein – 0 grams It’s made with blended zucchini or soaked chia seeds for thickness and cooked with tamarind, coconut oil, and aromatic spices.
It brings authentic South Indian flavors while keeping carbs low, making it a perfect addition to your keto meal plan!
The keto sambar recipe doesn’t have protein. To add the same, you can have it with:
Cauliflower rice or even drop some tofu or fish in it to make it a whole meal.
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