Who says you have to give up your favorite Indian dishes on a keto diet? This Keto Sambar is a game-changer, transforming the traditionally lentil-based stew into a hearty, low-carb masterpiece. We’re swapping out lentils for tender, bite-sized pieces of pork and loading it up with cauliflower and eggplant, all simmered in a fragrant, spicy coconut-based broth. Made effortlessly in the Instant Pot, this dish delivers all the complex, soulful flavors of authentic sambar without the carbs. It’s the perfect comforting meal for a weeknight dinner, proving that you can enjoy bold, international cuisine while staying true to your health goals.
Ingredients
• 2 lbs / 900g pork chops, cut into 1-inch bite-sized pieces
• 2 cups / 200g cauliflower, chopped into florets
• 1 cup / 150g eggplant, chopped into 1-inch chunks
• 1 large onion, finely chopped
• 2 green chili peppers, whole
• 3 garlic cloves, crushed
• 4 tbsp ghee
• 4 cups / 950ml vegetable stock
• 1 cup / 240ml full-fat coconut milk
• 3 tbsp brown mustard seeds
• 2 tsp sambar powder
• 3 tsp turmeric powder
• 2 tbsp chili powder (Kashmiri recommended)
• 1 tbsp powdered erythritol or monk fruit sweetener
• 2 tsp salt, or to taste
• 1 tsp black pepper, freshly ground
• ¼ cup / 15g fresh cilantro, finely chopped for garnish
Instructions
1. Prep the . Rinse and drain all your vegetables. In a medium bowl, toss the bite-sized pork pieces with salt and pepper and set aside.
2. Sauté the aromatics. Set your Instant Pot to the “Sauté” function. Add the ghee and allow it to melt. Add the mustard seeds and cook for about a minute until they begin to pop. Immediately add the chopped onion, crushed garlic, and whole chili peppers, stirring well. Cook for 3-4 minutes until the onions have softened.
3. Cook the vegetables. Add the cauliflower and eggplant to the pot. Pour in about 1 cup of the vegetable stock to deglaze, scraping any flavorful browned bits from the bottom. Allow it to simmer for 5 minutes.
4. Combine and pressurize. Add the seasoned pork, the remaining vegetable stock, coconut milk, sambar powder, keto sweetener, turmeric powder, and chili powder. Stir everything together to ensure it’s well combined.
5. Pressure cook. Secure the Instant Pot lid and turn the steam release handle to the “Sealing” position. Select the “Manual” or “Pressure Cook” function and set the timer for 35 minutes on high pressure.
6. Release and finish. Once the cooking time is complete, allow the pressure to release naturally for at least 10 minutes before carefully performing a quick release for any remaining steam. Open the lid.
7. Garnish and serve. Stir in the fresh, chopped cilantro. Taste and adjust the salt and pepper if needed. Serve hot and enjoy!
Nutritional Information
• Serving Size: 1 of 6
• Calories: 600
• Total Fat: 46.3g
• Net Carbs: 4.8g
• Fiber: 3.8g
• Protein: 36.1g
• Note: is an estimate and may vary based on used.
Pro Tips
• For a thicker, creamier sambar, use an immersion blender to briefly pulse the stew a few times after cooking. This breaks down some of the vegetables and naturally thickens the base.
• Create a traditional ‘tadka’ by heating 1 tbsp of ghee in a small pan with mustard seeds, a few curry leaves, and a dried red chili. Once sizzling, pour this aromatic oil over the finished sambar before serving.
• This recipe works wonderfully with boneless, skinless chicken thighs or lamb stew meat instead of pork. Adjust cooking times accordingly.
• Control the spice level by deseeding the green chilies for a milder flavor or adding a pinch of cayenne pepper along with the other spices for an extra kick.
FAQ
Q: Is traditional Sambar keto-friendly
A: No, traditional sambar is not considered keto-friendly because it is made with lentils (toor dal), which are high in carbohydrates. This recipe is specifically designed to be low-carb by replacing the lentils with pork and keto-friendly vegetables.
Q: Can I use a different protein in this Keto Sambar
A: Absolutely. This recipe works wonderfully with boneless, skinless chicken thighs or lamb stew meat instead of pork. You may need to adjust the pressure cooking time to ensure your chosen protein becomes tender.
Q: How can I make this sambar thicker without adding carbs
A: For a thicker, creamier sambar, use an immersion blender to briefly pulse the stew a few times after cooking. This breaks down some of the cauliflower and eggplant, which naturally thickens the broth.
Q: What should I serve with Keto Sambar
A: This Keto Sambar is a hearty meal on its own, but it pairs perfectly with cauliflower rice or keto-friendly bread to soak up the delicious, spicy broth. A simple side of greens also works well.
