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Sambar chawal
Sambar chawal has 237.4 calories per serving (1 Medium Cup) — that's 116.9 calories per 100g. It provides 6.8g protein, 38.7g carbs, and 6.1g fat. With a low glycemic index (GI: 40), this recipe is suitable for diabetes management, heart health, PCOS. The 5.5g 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 Sambar chawal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories237.4 kcal
- Carbs38.7 g (155.0 kcal)
- Protein6.8 g (27.1 kcal)
- Fats6.1 g (55.3 kcal)
Nutrition Label
Sambar chawal
- Serving Size1 Medium Cup (200 g)
- Calories237.4 kcal
- Carbs38.7 g
- Fiber5.5 g
- Sugar4.4 g
- Protein6.8 g
- Fat6.1 g
- Saturated fat2.4 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.3 g
- Cholesterol4.2 mg
- Sodium336.6 mg
Nutrition per 100g
- Calories116.9 kcal
- Carbs19.1 g
- Fiber2.7 g
- Sugar2.1 g
- Protein3.3 g
- Fat3.0 g
- Cholesterol2.1 mg
- Sodium165.7 mg
1 serving = 203.1g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Milled raw rice
200 Grams
Red gram dal
75 Grams
Drumstick
50 Grams
French beans country
25 Grams
Tomato ripe local
50 Grams
Tamarind pulp
2 Table Spoon
Carrot orange
50 Grams
Coriander leaves
1 Table Spoon
Curry leaves
10 Grams
Onion big
50 Grams
Asafoetida
0.5 Grams
Chillies red
5 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
1 Tea Spoon
Fenugreek seeds
1 Grams
Pepper, black
0.5 Tea Spoon
Turmeric powder
1 Grams
Coconut kernel fresh
15 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Instructions
5
1
Cooking rice and dal
Soak the dal and rice in water for 15 minutes. Cook the dal and rice in a pressure cooker along with salt and water for 5 whistles. Remove from the stove and wait for the pressure to release. Open the cooker and mash the rice and dal with the back of a ladle. Set aside.
2
For the sambar masala
Heat a teaspoon of ghee in a pan and add in all the masala ingredients except coconut. Saute the spices till fragrant on a low flame. Add in the coconut and saute till the coconut is slightly brown. Set aside to cool. Grind the roasted spices to a smooth paste with half a cup of water. Set aside.
3
For boiling vegetables
Boil the veggies in a pressure cooker to cook the veggies. Cook the veggies in the cooker for 2 whistles (5-6 minutes) and let the pressure settle in the cooker naturally.
4
Final tempering
Heat oil in a pan and add in the cumin seeds, mustard seeds, red chilies, and curry leaves. Add in half a cup of water and the ground masala. Add in asafoetida (hing), turmeric powder, and salt. Let it simmer for a minute. Add in the boiled veggie mixture. Let it simmer for 5 minutes more. Add in the cooked dal rice mixture and mix well. Add in the ghee. The rice mixture will be slightly liquid. The rice mixture will thicken as it cools.
Also Known As
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 | Sambar chawal | Beet rasam | Beetroot rasam | Beettoottu rasam |
|---|---|---|---|---|
| Calories | 237.4 kcal | 68.7 kcal | 68.7 kcal | 68.7 kcal |
| Carbs | 38.7 g | 9.2 g | 9.2 g | 9.2 g |
| Protein | 6.8 g | 2 g | 2 g | 2 g |
| Fat | 6.1 g | 2.7 g | 2.7 g | 2.7 g |
| Fiber | 5.5 g | 2.9 g | 2.9 g | 2.9 g |
| Sugar | 4.4 g | 5.2 g | 5.2 g | 5.2 g |
| Sodium | 336.6 mg | 174.7 mg | 174.7 mg | 174.7 mg |
| Cholesterol | 4.2 mg | 2.1 mg | 2.1 mg | 2.1 mg |
Health Goals Suitability
Weight Loss
At 237.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.8g 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
Low cholesterol (4.2mg) and low saturated fat (2.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (40) with 5.5g 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~203.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~203.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~203.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~203.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Sambar chawal 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (474.9-712.3 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Sambar chawal contains 237.4 kcal (6.8g protein, 38.7g carbs, 6.1g fat). That's 116.9 kcal per 100g. You can track exact portions in the Hint app.
At 237.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.5g 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.
Sambar chawal has 6.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Sambar chawal at 237.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Sambar chawal is moderate 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 5.5g 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
