• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Curry Mommy
  • Home
  • About
  • Recipes
  • Lifestyle
  • Shop The Curry Mommy Favorites!
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Summer Recipes
  • Search All Recipes
  • Shop Favorites
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    The Curry Mommy » Soups and Stews

    Butternut Squash Sambar

    Published: Oct 18, 2018 · Modified: Oct 19, 2021 by The Curry Mommy · This post may contain affiliate links · Leave a Comment

    • WhatsApp
    • Share
    • Reddit
    • Flipboard
    • Telegram
    Jump to Recipe

    An easy sambar recipe that is a low-carb butternut squash soup made with South Indian sambar ingredients.

    This Indian butternut squash recipe is perfect for Indian keto diets. The keto sambar can be enjoyed with a healthy dosa or idli for a completely clean meal.

    south asian butternut squash recipe sambar in a bowl with cilantro and chili peppers

    No more lentils! Those words were hard for me to understand, but once I realized how they really made me feel I knew I had to try harder. This is where this Indian butternut squash sambar recipe came about.


    Jump to:
    • Ingredients
    • Instructions
    • Substitutions
    • My Tips
    • 📖 Recipe
    • 💬 Community

    Ingredients

    • butternut squash, steamed and pureed - feel free to use pre-cut or even frozen butternut squash.
    • coriander powder
    • turmeric powder
    • fresh ginger - grated finely
    • mustard seeds
    • cumin seeds
    • hing (asafaetido) - adds a lot of flavor to the sambar
    • shredded coconut
    • lemon juice - can substitute with lime juice
    • curry leaves
    • dried red chili peppers
    • cilantro
    • sugar, guar, or brown sugar
    • salt, oil, water
    • red chili powder
    • sambar masala- I like Badshah Brand Sambar Masala
    • OPTIONAL: A variation of steamed/sauteed vegetables (peas, carrots, potatoes, drumsticks, onions, zuchinni, etc

    Instructions

    Peel, cut, and cook the butternut squash with either steam or by boiling in water.

    Puree the cooked butternut squash until it is smooth and creamy.

    Add spices to the puree that are listed in the recipe card. Feel free to add as much spice as you prefer.

    spices added to keto indian recipe

    Heat oil in a small butter pan and then add mustard seeds, cumin seeds, and hing to the oil. Add red chili peppers, curry leaves, and cilantro (optional), and then pour it into the low carb butternut squash sambar.

    tempered oil for indian soup

    Add extra cilantro on top and enjoy!

    TIP- Squeeze lemon juice on top for an extra tang


    Substitutions

    • Butternut Squash- Feel free to add some toor daal.
    • Hing- Asofaetido adds a lot of flavor in Indian Food. It is mostly used when tempering oil and not over cooked. If you do not have any, then simply skip this ingredient.
    • Sugar- Use guar (jaggery) or brown sugar.

    My Tips

    1. Add date syrup instead of sugar for a darker sambar color.
    2. Enjoy the South Indian Butternut Squash Sambar Recipe with a high protein dish such as quinoa.
    3. Keep the sambar thick when eating with dosa so it is "dunkable" and add extra vegetables for a true South Indian Sambar flavor.

    📖 Recipe

    south asian butternut squash recipe sambar in a bowl with cilantro and chili peppers

    Butternut Squash Sambar

    The Curry Mommy
    A healthy twist on South Indian Sambar made with 100% butternut squash as a base. This keto Indian diet sambar recipe is a great replacement for dal made sambar.
    5 from 2 votes
    Pin Recipe Print Recipe
    Prep Time 5 minutes mins
    Cook Time 25 minutes mins
    Total Time 30 minutes mins
    Course Side Dish, Soup
    Cuisine Indian
    Servings 4

    Ingredients
      

    • 4 cups butternut squash, steamed and pureed
    • 4 cups water
    • 1 tablespoon dry coriander powder
    • ½ tablespoon turmeric
    • 1 teaspoon fresh grated ginger
    • 1 teaspoon oil
    • 1 teaspoon mustard seeds
    • ½ teaspoon cumin seeds
    • ½ teaspoon hing (asafaetido)
    • 1 tablespoon finely chopped/crushed raw peanuts (optional)
    • 1 tablespoon shredded coconut (optional)
    • ½ fresh squeezed lemon juice
    • 5 curry leaves (optional)
    • 3 whole dried red chili peppers (optional)
    • 1 teaspoon sambar masala (more or less), I like to use Badshah Brand Sambar Masala
    • chopped cilantro for garnishment
    • salt
    • red chili powder
    • OPTIONAL: A variation of steamed/sauteed vegetables (peas, carrots, potatoes, drumsticks, onions, zuchinni, etc)

    Instructions
     

    • Place a pot on the stove top with medium heat.
    • Pour the butternut squash and water into the pot.
    • Add steamed/sauteed vegetables, ginger, dry coriander powder, turmeric, salt, red chili powder, lemon juice, curry leaves, sambar masala, coconut, and peanuts. Bring the contents to a boil.
    • While the soup heats, prepare the tempered oil. In an XSmall pan heat some oil. Then add the mustard & cumin seeds and wait for them to pop. 
    • Immediately add hing (asafaetido) and whole dried red chili peppers.
    • Pour the tempered oil in the butternut squash soup pot as soon as the chili peppers have cooked for a few seconds. (NOTE: work very quick with the tempered oil to prevent ingredients from excessive browning)
    • Let the soup boil for another 2-3 minutes and serve. 
    • Enjoy as a replacement for sambar, daar/daal, or a soup.

    Notes

    TO SAVE DISHES:
    I steam the butternut squash in an Instant Pot. I puree with a hand blender and then set the pot to saute mode while continuing on with the recipe. 
    Tip: In a small 1-2qt pot I sautee/steam vegetables first, empty it into the sambar, and then do the tempered oil after a quick paper towel sweep in the same pot.
    Tried this recipe?Share your photo and tag @TheCurryMommy or #thecurrymommy!

    « Dessert Fruit Pizza Cookies
    Chana Masala »
    • WhatsApp
    • Share
    • Reddit
    • Flipboard
    • Telegram

    Reader Interactions

    Comments

    No Comments

    5 from 2 votes (2 ratings without comment)

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    About Me

    curry mommy headshot Garlic labneh mediterranean greek ypgurt dip with garlic black peppers and olive oil

    I love sharing easy to make global recipes for the whole family! Come browse follower favorites which range from butter chicken to creamy mushroom pasta. Read more about me here.


    Meal Ideas for Gatherings

    • orange almonds on top of frosted cupcakes with gulab jamun
      Gulab Jamun Cupcakes
    • sev usal in a bowl with onions, tomatoes, cilantro, and soup
      Sev Usal Recipe
    • a bowl full of a favorite chinese take out recipe salt and pepper tofu fried crispy
      Chinese Salt and Pepper Tofu
    • paneer butter masala in a round bowl with cilantro on the edge
      Paneer Butter Masala Recipe (Paneer Makhani)
    • fakeaway chinese salt and pepper chicken recipe homemade in a bowl with jalapeno onion and fried chicken
      Chinese Salt and Pepper Chicken
    • keema chicken tacos in hard shells three of them in a round plate with cilantro on top
      Chicken Keema Tacos

    Your Favorites!

    • Egg Kheema in a copper pot with two handles
      Egg Kheema
    • lamb chops in a round plate cooked with a crust
      Lamb Chops - A Quick and Easy Fail-Proof Recipe
    • a bowl full of ravioli with sage butter on top
      Easy Pasta Sauce for Butternut Squash Ravioli
    • hexclad pan with boneless tandoori chicken
      Boneless Tandoori Chicken - A Quick and Easy Recipe
    • Bell Pepper chicken curry in a bowl with cilantro on one side
      Chicken Jalfrezi - Bell Pepper Chicken Curry
    • chicken kebab in the oven by the curry mommy
      Healthy Chicken Kebabs Baked In the Oven
    • jeera chicken in a copper bowl made with rotisserie chicken
      Hariyali Jeera Chicken - A Quick 10 Minute Recipe
    • Micro greens side salad with baby greens and garlic in a bowl with a fork on the side
      Indian Salad Recipe with Greens

    Follow Along

    • The Curry Mommy - Instagram Page
    • The Curry Mommy - Facebook Page
    • The Curry Mommy - Pinterest Page
    • The Curry Mommy - Youtube Channel
    • The Curry Mommy - Amazon Shop

    Footer

    ↑ back to top

    About

    • About Us
    • Email
    • Privacy Policy
    • Subscribe

    Recipes

    • Curry Recipes
    • Kid Friendly Recipes
    • Gujarati Recipes
    • Chicken Recipes

    Resources

    • Like To Know It
    • Follow on Pinterest
    • Follow on Instagram
    • Amazon Storefront

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2025 The Curry Mommy

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.