2 1/2 oz (71 g) Madras Sambar only contains 80 calories, making it a healthy option for those who are watching their weight.

This South Indian dish is made with lentils, vegetables, and a blend of flavorful spices. Not only is it low in calories, but it is also rich in nutrients that support overall health.

In this article, we'll explore the nutritional benefits of Madras Sambar, ways to incorporate it into your diet, and precautions to take when eating it.

Calories in Madras Sambar

As mentioned earlier, a 2 1/2 oz (71 g) serving of Madras Sambar contains only 80 calories. This makes it an excellent option for those who want to enjoy a flavorful dish without the guilt of consuming too many calories.

Macronutrients in Madras Sambar

Madras Sambar is an excellent source of macronutrients, including carbohydrates, protein, and fiber. A 2 1/2 oz (71 g) serving of Madras Sambar contains 12 grams of carbohydrates, 3 grams of protein, and 4 grams of fiber. These macronutrients provide the body with the energy it needs to function optimally while also promoting satiety and aiding in weight management.

Micronutrients in Madras Sambar

Madras Sambar is also packed with micronutrients that support overall health and well-being. It contains significant amounts of vitamins A and C, as well as iron and calcium. These micronutrients are essential for maintaining healthy skin, supporting immune function, and promoting strong bones.

Ingredients in Madras Sambar

The ingredients in Madras Sambar may vary depending on the recipe, but most versions contain a blend of lentils, vegetables, and spices. Common vegetables used in the dish include eggplant, okra, and tomatoes, while the spices may include mustard seeds, cumin, and fenugreek.

Health Benefits of Madras Sambar

Madras Sambar offers numerous health benefits due to its high nutrient content. Eating Madras Sambar regularly can help to support heart health, improve digestion, and promote satiety, aiding in weight management.

Ways to Incorporate Madras Sambar into Your Diet

Madras Sambar can be enjoyed in several ways. It can be served as a side dish, a main course, or even as a dip for vegetables or crackers. To make it even more satisfying, try serving it over a bed of brown rice or quinoa.

Madras Sambar as a Vegetarian Protein Source

Madras Sambar is an excellent source of vegetarian protein, making it a great option for vegetarians and vegans who may struggle to consume sufficient amounts of protein. The lentils in the dish provide high-quality protein, which is essential for building and repairing tissues in the body.

Madras Sambar and Weight Loss

Madras Sambar can be an excellent addition to a weight loss diet. Due to its low calorie and high fiber content, it helps to promote feelings of fullness and can aid in weight management. However, it's essential to watch serving sizes and be mindful of portion control to avoid consuming excess calories.

Precautions When Eating Madras Sambar

While Madras Sambar is generally a healthy dish to consume, there are a few precautions to keep in mind. Firstly, some versions of the dish may contain high amounts of sodium, which can be a concern for those with high blood pressure. Additionally, some individuals may have an intolerance or allergy to certain ingredients in the dish, such as lentils or certain spices.

Making Your Own Madras Sambar at Home

Making Madras Sambar at home is relatively easy and allows you to control the ingredients and their quantities. There are several recipe variations online that cater to different dietary needs and preferences, such as vegan or gluten-free Madras Sambar.