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Thosai with Sambar

Breakfast • Sri Lanka

175
kcal
5.4g
Protein
26g
Carbs
5.4g
Fat
Data source: SriLankanCalorie
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ගැන Thosai with Sambar

Thosai with lentil-vegetable sambar and coconut chutney — Tamil-SL classic.

How to Make Thosai with Sambar (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Thosai with Sambar is a beloved Sri Lankan breakfast staple, celebrated across the island for its delightful combination of crisp, golden crepes and flavorful, vegetable-rich lentil stew. Originating from South Indian influences yet deeply woven into Sri Lanka's culinary tapestry, Thosai (also known as dosa) has evolved into a must-have in Sri Lankan homes, hotels, and street-side eateries. Sambar, the perfect plant-based accompaniment, is simmered with local vegetables and tangy tamarind, creating a harmony of taste and nutrition. The appeal of Thosai with Sambar lies in its versatility and wholesome profile. The fermented batter, made primarily from rice and urad dal (black gram), delivers a satisfying crunch with a soft interior, while sambar provides a hearty, aromatic broth packed with fiber and essential nutrients. This dish is not only vegan and vegetarian-friendly but also light on the stomach, making it an ideal choice for those seeking a balanced, healthy breakfast. Enjoyed with coconut sambol or chutney, Thosai with Sambar offers a true taste of Sri Lankan hospitality and tradition.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 2 medium Thosai with 1 cup Sambar)

  • 1 cup Raw rice (Sudu haal) (soaked 4 hours)
  • 1/4 cup Urad dal (Ulundu) (soaked 4 hours)
  • 2 tbsp Cooked rice (optional for softness) - optional
  • 1/2 tsp Fenugreek seeds (Uluhal) (soaked with dal)
  • to taste Salt
  • as needed Water (for batter consistency)
  • 1-2 tsp Oil (for cooking)
  • 1/2 cup Toor dal (Parippu) (for Sambar)
  • 1 cup Mixed vegetables (carrot, brinjal, drumstick, pumpkin)
  • 1 small Onion (chopped)
  • 1 medium Tomato (chopped)
  • 1 tbsp Tamarind pulp (diluted in 1/4 cup water)
  • 1 tbsp Sambar powder (available in Sri Lankan stores)
  • 1/2 tsp Mustard seeds
  • 1 sprig Curry leaves
  • 1/4 tsp Turmeric powder

Instructions

  1. 1

    Rinse and soak raw rice, urad dal, and fenugreek seeds separately for 4 hours. Optionally, soak 2 tbsp of cooked rice for a softer Thosai.

    5 minutes (plus soaking time)

    Longer soaking improves fermentation and digestibility.

  2. 2

    Drain and grind rice, dal, fenugreek seeds, and cooked rice (if using) with enough water to form a smooth, thick batter. Add salt. Cover and ferment overnight (8-10 hours) until bubbly and slightly sour.

    10 minutes

    Ferment in a warm area; batter will rise and become airy.

  3. 3

    To make Sambar: Pressure-cook toor dal with turmeric and a pinch of salt until soft. Mash lightly.

    10 minutes

    Well-cooked dal gives a creamy texture to Sambar.

  4. 4

    In a pot, heat 1 tsp oil, splutter mustard seeds, then sauté onions, tomatoes, and mixed vegetables. Add sambar powder and curry leaves. Stir for 2-3 minutes.

    5 minutes

    Sautéing spices releases aroma and flavor.

Why This Dish is Healthy

This vegan, gluten-free Sri Lankan breakfast is steamed and uses only a small amount of oil, significantly reducing saturated fat. Plant-based protein and fiber from lentils and veggies help maintain satiety and regulate metabolism. The fermentation process improves gut health and nutrient absorption. Thosai with Sambar is a balanced, wholesome meal ideal for weight management, diabetics, and those seeking nutritious plant-based options.

Thosai with Sambar is rich in complex carbohydrates from rice and lentils, providing sustained energy. The urad dal and toor dal add plant-based protein and dietary fiber, supporting digestive health. The addition of mixed vegetables in Sambar boosts vitamin A, C, potassium, and antioxidants. Fenugreek seeds aid in blood sugar management, making this dish suitable for most diets. Minimal oil keeps the fat content low, making it a heart-healthy choice.

Pro Tips

  • 💡Ferment the batter overnight for authentic flavor and texture.
  • 💡Use a well-seasoned cast iron pan for the crispiest Thosai.
  • 💡Add a pinch of asafoetida (perungayam) to Sambar for enhanced aroma.

Storage & Serving

Thosai batter can be refrigerated for up to 3 days. Sambar stays fresh in the fridge for 2 days. Reheat before serving and add a splash of water to adjust consistency if needed.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy175.0 kcal
Protein5.4 g
Carbohydrates26.0 g
Total Fat5.4 g
Fiber2.8 g

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