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Methi leaves sambar
Methi leaves sambar has 137 calories per serving (1 Small Cup) — that's 129.7 calories per 100g. It provides 3.5g protein, 11.4g carbs, and 8.6g fat. With a low glycemic index (GI: 40), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Methi leaves sambar in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories137.0 kcal
- Carbs11.4 g (45.8 kcal)
- Protein3.5 g (13.9 kcal)
- Fats8.6 g (77.2 kcal)
Nutrition Label
Methi leaves sambar
- Serving Size1 Small Cup (100 g)
- Calories137.0 kcal
- Carbs11.4 g
- Fiber4.7 g
- Sugar5.5 g
- Protein3.5 g
- Fat8.6 g
- Saturated fat4.8 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat0.9 g
- Cholesterol0.0 mg
- Sodium167.6 mg
Nutrition per 100g
- Calories129.7 kcal
- Carbs10.8 g
- Fiber4.4 g
- Sugar5.2 g
- Protein3.3 g
- Fat8.1 g
- Cholesterol0.0 mg
- Sodium158.7 mg
1 serving = 105.6g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Bengal gram dal
15 Grams
Red gram dal
30 Grams
Fenugreek leaves
100 Grams
Tamarind pulp
3 Table Spoon
Curry leaves
25 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Chillies red
2 Grams
Coriander seeds
2.5 Grams
Turmeric powder
2.5 Grams
Coconut kernel fresh
100 Grams
Rice bran oil
2 Tea Spoon
Salt
2.5 Grams
Water
250 Milliliter
Instructions
1
2
Heating
Heat oil in the pan, add red chilies, coriander seeds, and channa dal, and fry till the dal turns golden brown color. Take the fried grinding ingredients along with grated coconut and 2-3 pearl onions Grind them all to a nice paste and set it aside. Pluck and wash the methi leaves and chop them roughly and set them aside
3
Cooking
Heat the oil in the pan, and when the oil is hot add the mustard seeds. When the mustard seeds start to sputter, add curry leaves and fry for a second. Add the onions and fry for 2 minutes, add little water and cook the onions for a couple of minutes. When the onions are half-cooked, add methi leaves, prepared paste, and mix well. Sprinkle some water and allow the methi and onion to cook completely approximately 7-8 minutes in low to medium flame.
4
Simmering
Once it's cooked, add the tamarind pulp, turmeric, salt, and let the mixture boils till the raw smell of the tamarind goes off. Then, add the mashed dal and stir well. Stir well and allow the mixture to boil in medium flame for 2-3 minutes and switch off the flame
5
Serving
Serve it hot.
Glycemic Index
40 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Methi leaves sambar | Curry leaves sambar | Kadhipattyacha sambar | Kadi Patta Sambar |
|---|---|---|---|---|
| Calories | 137 kcal | 95.9 kcal | 95.9 kcal | 95.9 kcal |
| Carbs | 11.4 g | 15.8 g | 15.8 g | 15.8 g |
| Protein | 3.5 g | 3.7 g | 3.7 g | 3.7 g |
| Fat | 8.6 g | 2 g | 2 g | 2 g |
| Fiber | 4.7 g | 3.4 g | 3.4 g | 3.4 g |
| Sugar | 5.5 g | 6.6 g | 6.6 g | 6.6 g |
| Sodium | 167.6 mg | 265.7 mg | 265.7 mg | 265.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 137 kcal per serving, this is an excellent choice for weight management. The 4.7g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (4.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (40) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Methi leaves sambar stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (273.9-410.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Methi leaves sambar contains 137 kcal (3.5g protein, 11.4g carbs, 8.6g fat). That's 129.7 kcal per 100g. You can track exact portions in the Hint app.
At just 137 kcal per serving, this is an excellent choice for weight management. The 4.7g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Methi leaves sambar has 3.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Methi leaves sambar is light enough for dinner at 137 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Methi leaves sambar is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (40) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
