• Mindful Carbing

No Dal (Lentil) Low Carb Sambar & Coconut Chutney

Quintessential South Indian Staple without the carbs.

Sambar, also spelled sambhar or sambaar, is a lentil-based vegetable stew popular in the southern part of India and is cooked in a tamarind broth. In this recipe we have eliminated the lentil and tamarind and the result is just as delicious as the original version. Pair this versatile dish with your cauli "rice", or have the Sambar-Chutney combination with idli, dosa/crepe or vada/fritters and trust us, this will soon become your go to recipe.


Nutrition Information of Key Ingredients

For Sambar:

For Chutney:

*Note: Nutrition information may vary slightly. Nutritional information is negligible for all other ingredients


SAMBAR - Serving Size 2

Prep Time: 7 mins Cook Time: 5-7 mins


  1. Zucchini - 25 gms

  2. Bottle Gourd: 25 gms

  3. Tomatoes: 25 gms

  4. Onions: 25 gms

  5. Green Chili - 1 (Add more if you like it spicy)

  6. Coriander Powder - 2 tsps

  7. Hing - 1/4 tsp

  8. Fresh Coconut - 2 tbsp

  9. Curry Leaves: About 10 leaves

  10. Coconut Oil - 1 tsp

  11. Mustard Seeds: 1 tsp

  12. Water - 1 and 1/2 cup

  13. Salt to taste

  14. Coriander/Cilantro - For Garnish

Method of preparation

  1. Cut the veggies and keep aside

  2. Grind the coconut and coriander powder and keep the paste aside

  3. In a vessel, add the coconut oil and wait till hot

  4. Add mustard seeds and wait till it stops sputtering

  5. Add the cut veggies with the green chilies and saute for 1 minute on medium flame

  6. Add water, curry leaves, hing, the coconut - coriander paste and bring to boil

  7. Add salt to taste

  8. Garnish with coriander/cilantro leaves

CHUTNEY - Serving Size: 2

Prep Time: 2 mins Cook Time: 3 mins


  1. Coconut - 1/4 cup

  2. Tomato - 1 small

For Tempering

  1. Coconut Oil - 1 tsp

  2. Red Chili - 2

  3. Curry leaves - 5

  4. Mustard Seeds - 1/2 tsp

  5. Hing - 1/4 tsp

Method of Preparation

  1. In a blender add coconut and tomato and blend well.

  2. For the tempering, in a wok add the coconut oil, mustard seeds, red chilies, hing and curry leaves. Wait till it stops sputtering

  3. Drizzle this over the coconut, tomato mixture

Alternatively, you can skip the Coriander/Dhania Powder and Use Sambhar Powder instead.

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