Mango-Drumstick Sambar
Enjoy a tangy and aromatic Mangai & Murungakai Sambar made with raw mango, drumstick, and toor dal. This traditional South Indian favorite is perfect for digestion, packed with fiber, and ideal for a comforting meal with rice or idli.
Description
Mangai & Murungakai Sambar
Servings: 1 bowl (approx. 250g) | Prep: 25 mins | Cook: 25 mins
Vegan
Gluten-Free
High-Fiber
Diabetic Friendly
Stove Top
South Indian
180 kcal
Calories
7.1g
Protein
28.6g
Carbs
3.2g
Fats
6.5g
Fiber
2.3mg
Iron
340mg
Sodium
🧄 Ingredients
- 1 small raw mango (peeled & chopped)
- 1 cup murungakai (drumstick, cut into pieces)
- ½ cup toor dal (pigeon peas)
- 1 small onion (sliced)
- 1 small tomato (chopped)
- 2 green chilies (slit)
- ¼ tsp turmeric powder
- Salt to taste
- 2 cups water
- 1 tsp sambar powder
- ½ tsp mustard seeds
- ¼ tsp asafoetida
- 1 sprig curry leaves
- 1 tsp oil
- 2 dry red chilies
- Fresh coriander to garnish
🍽️ Instructions
- Wash and pressure cook toor dal with turmeric and 1 cup water for 3–4 whistles. Mash and keep aside.
- In a pot, cook murungakai, raw mango, onion, tomato, green chilies, salt, and 1 cup water until vegetables are soft.
- Add the cooked dal and sambar powder. Simmer for 10–12 minutes to blend flavors.
- Heat oil in a small pan. Temper with mustard seeds, dry red chilies, curry leaves, and asafoetida.
- Pour tempering over sambar and stir. Simmer for another 2 minutes.
- Garnish with coriander and serve hot with rice or tiffin items.
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Note: Nutritional values are approximate and based on USDA data per serving (250g).
Additional information
| calories | 140-160 |
|---|---|
| Carbohydrates | 20-30 |
| Cooking Method | Pressure Cooker, Stove Top |
| Cuisine Type | South Indian |
| Diet Type | Diabetic-Friendly, Gulten-Free, High-Fiber, Veg, Vegan |
| Fat | 0-5 |
| Fiber | 6-8 |
| Health Goal | Digestion Support, Healthy lifestyle |
| Prep Time | 10–30 mins |
| Protein | 5-10 |
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