Pepper Rasam
South Indian • Non-Vegetarian
How to Make Pepper Rasam (Traditional & Healthy Version)
Pepper Rasam, known locally as Milagu Rasam, is a comforting South Indian snack that beautifully showcases the region's love for flavorful, spiced broths. Originating from Tamil Nadu, this dish is celebrated for its warming properties and is often enjoyed during cooler months or when a nourishing, light meal is preferred. Rasam is a staple in many South Indian homes, commonly served alongside rice, but it can also be sipped as a restorative soup or snack. The use of black pepper, cumin, and garlic gives Pepper Rasam its distinctive, earthy aroma and taste, making it a favorite for soothing sore throats and aiding digestion. The preparation of Pepper Rasam is rooted in centuries-old culinary traditions, blending Ayurvedic wisdom with local ingredients that are both healing and satisfying. Its light consistency and balanced spices make it a great choice for those seeking a vegetarian, low-calorie Indian snack. With its quick preparation and wholesome ingredients, Pepper Rasam is ideal for busy weekdays, post-festive detox, or even as a starter to a festive South Indian meal. The inclusion of fresh coriander leaves and curry leaves enhances both its flavor and nutritional value, making it an integral part of Tamil cuisine and culture.
Ingredients(for 1 bowl (about 200 ml) rasam)
- 1 ½ tsp Black peppercorns (freshly crushed for best flavor)
- 1 tsp Cumin seeds (jeera)
- 3 Garlic cloves (crushed)
- 1 tbsp Tamarind pulp (soaked in warm water)
- 1 medium Tomato (finely chopped)
- ¼ tsp Turmeric powder
- to taste Salt
- 2 ½ cups Water
- 8-10 Curry leaves (fresh)
- 2 tbsp Coriander leaves (finely chopped)
- ½ tsp Mustard seeds (for tempering)
- 1 tsp Ghee or oil (use oil for vegan version) - optional
- 1 Red chili (broken, for tempering) - optional
Instructions
- 1
Crush black peppercorns, cumin seeds, and garlic together using a mortar and pestle to release their flavors.
5 minutes
Freshly crushed spices add more aroma and medicinal benefits.
- 2
In a saucepan, add chopped tomato, turmeric powder, crushed spice mix, tamarind pulp, and salt. Pour in water and mix well.
5 minutes
Let the tamarind soak for a few minutes to extract maximum flavor.
- 3
Bring the mixture to a gentle boil and simmer for 10-12 minutes until the tomatoes soften and the broth becomes aromatic.
12 minutes
Do not over-boil rasam to retain its delicate taste.
- 4
Add curry leaves and half of the chopped coriander leaves. Simmer for another 2 minutes to infuse flavors.
2 minutes
Adding herbs at the end preserves their freshness.
Why This Dish is Healthy
This dish is an excellent choice for health-conscious eaters due to its minimal oil usage, abundance of fresh spices, and natural digestive aids. The combination of black pepper, cumin, and garlic not only offers anti-inflammatory properties but also supports gut health and immunity. Pepper Rasam is light, hydrating, and easy to digest, making it suitable for weight loss, diabetes management, or as a nourishing snack after festivities.
Pepper Rasam is low in calories and rich in antioxidants from black pepper and cumin. Garlic provides immune-boosting compounds, while tomatoes offer vitamin C and lycopene. Tamarind aids digestion and adds a natural tang. Curry leaves and coriander are excellent sources of vitamins A and C, while the spices stimulate metabolism. This vegetarian Indian rasam is also low in fat, and can be made vegan by omitting ghee.
Pro Tips
- 💡Tip 1: Use freshly ground pepper and cumin for maximum aroma.
- 💡Tip 2: Do not over-boil, as rasam loses its delicate flavors.
- 💡Tip 3: Add tempering only after turning off the heat to preserve essential oils.
- 💡Tip 4: Adjust tamarind and pepper according to your taste and health needs.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 65.0 kcal |
| Protein | 1.2 g |
| Carbohydrates | 2.8 g |
| Total Fat | 0.6 g |
| Fiber | 0.8 g |
| Sugars | 0.7 g |
| Iron | 0.4 mg |
| Calcium | 18.0 mg |
| Sodium | 320.0 mg |
| Potassium | 90.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 35.0 IU |
| Vitamin C | 8.0 mg |
| Magnesium | 12.0 mg |
| Zinc | 0.2 mg |
| Phosphorus | 20.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.3 mg |
| Vitamin B6 | 0.0 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 8.0 µg |
