Kala Vatana Sambar recipe serves 6, 150 grams per serving.

40 calories for 1 serving of Kala Vatana Sambar, Cholesterol 0 mg, Carbohydrates 4.8g, Protein 1.2g, Fat 1.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kala Vatana Sambar.

See kala vatana sambar recipe | healthy kala vatana sambhar | South Indian style black peas sambhar |

South Indian Kala Vatana Sambar is a protein-packed and flavorful stew made with black peas.  Learn how to make kala vatana sambar recipe | diabetes and kidney friendly kala vatana sambhar | South Indian style black peas sambhar |

Kala vatana sambar is a protein-packed, hearty and flavorful South Indian dish that combines the goodness of pulse and a variety of vegetables, simmered in a flavorful tamarind and spice-infused broth. The key ingredient is black peas (kala vatana), which are soaked overnight, then pressure cooked until tender and mashed to form a base to the sambhar.

Kala vatana is a great source of fiber, protein, and other nutrients, and is a good choice for people with heart disease, diabetes, or who are trying to lose weight.

Kala vatana, or black chickpeas, adds a hearty texture and a protein punch to this traditional recipe. Bursting with vitamins, minerals, and dietary fiber, this sambar not only tantalizes the taste buds but also nourishes the body. The key to a healthy version is using minimal oil and salt.

With its vibrant colors and balanced flavors, this diabetes and kidney friendly kala vatana sambhar is a perfect accompaniment to steamed rice or idlis, offering a wholesome and satisfying meal option for any occasion.

pro tips to make kala vatana sambar: 1. Instead of kala vatana you can also use brown chickpeas to make this recipe. 2. Instead of tamarind you can use kokum or lemon juice to make this recipe. 3. You can also blend the boiled kala vatana instead of mashing it.

Is Kala Vatana Sambar healthy?

Yes, this is healthy. But restrictions apply to some as there is potatoes used. We show you how to make this recipe healthy for all.

Let's understand the Ingredients.

What's good.

 Kala vatana has more good amount of fibre and is also higher protein content with virtually very less fat. Thus it is a wise choice for heart disease, weight loss and diabetics too. Being rich in Magnesium it further improves insulin response by lowering insulin resistance. They are a good source of potassium, which may decrease the growth and development of blood vessel plaques and is also good for managing high blood pressure. The good amount of iron in it helps to build hemoglobin levels. With fair amounts of calcium and phosphorus, kala vatana will also aid in maintaining bone health. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Drumsticks : Drumsticks being low in calories and low in carbs, you can enjoy it in the quantity you want. The high fiber  in drumsticks helps to manage and prevent many diseases like Diabetes, Heart Disease, High Cholesterol by adding bulk and releasing the sugar slowly into the blood stream. Drumstick is super rich in Vitamin C is and antioxidants. See detailed benefits of drumsticks. 

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy? 

Can diabetics, heart patients and over weight individuals have Kala Vatana Sambar?

Yes.  Drumsticks being low in calories and low in carbs, you can enjoy it in the quantity you want. The high fiber  in drumsticks helps to manage and prevent many diseases like Diabetes, Heart Disease, High Cholesterol by adding bulk and releasing the sugar slowly into the blood stream.