rassam
Global • Vegetarian
How to Make Rasam (Traditional & Healthy Version)
Rasam is a soul-warming, tangy South Indian soup beloved across Indian homes and now enjoyed globally. Originating from Tamil Nadu but adopted by various regions, rasam is renowned for its light, comforting taste and digestive benefits. Traditionally made with tamarind, tomatoes, lentils, and a blend of aromatic spices, rasam is both a daily staple and a festive treat, often served as a starter or even a light snack. Its unique blend of sourness from tamarind, the subtle sweetness of tomatoes, and the gentle heat from black pepper and cumin make it a flavor-packed dish without being heavy or calorie-laden. Rasam is not just delicious but also incredibly versatile—enjoyed as a soup, an accompaniment to rice, or even as a warm beverage during monsoons. It’s the perfect example of Indian comfort food, offering a burst of flavors while being low in calories and easy on the stomach. In Indian culture, rasam is appreciated for its ability to stimulate the appetite and aid digestion, making it a popular choice for all age groups. Preparing rasam at home allows you to control the ingredients for a healthier, protein-rich, and low-fat version. With this easy, step-by-step rasam recipe, you can bring the taste of South India to your kitchen, making it both a delicious and health-conscious choice for your snack menu.
Ingredients(for 1 bowl (about 200 ml))
- 2 medium Tomato (ripe, chopped)
- 2 tablespoons Tamarind pulp (fresh or soaked)
- 2 tablespoons Toor dal (split pigeon peas) (cooked and mashed)
- 1 teaspoon Black peppercorns (freshly ground)
- 1 teaspoon Cumin seeds (jeera) (coarsely crushed)
- 2 Garlic cloves (crushed (optional)) - optional
- 10-12 Curry leaves (fresh)
- 1/2 teaspoon Mustard seeds
- 1/4 teaspoon Asafoetida (hing)
- 1/4 teaspoon Turmeric powder
- 2 tablespoons Fresh coriander leaves (chopped)
- to taste Salt
- 1 teaspoon Oil (preferably cold-pressed) (or ghee)
- 3 cups Water
Instructions
- 1
Wash and chop the tomatoes. Cook toor dal in a pressure cooker with water until soft, then mash well and set aside.
10 minutes
Soaking dal for 30 minutes before cooking reduces cooking time and aids digestion.
- 2
In a bowl, add tamarind pulp to 1 cup of warm water. Squeeze and strain to remove fibers and seeds.
3 minutes
Use fresh tamarind for best flavor, but ready-made pulp also works.
- 3
In a saucepan, add chopped tomatoes, turmeric, and a pinch of salt. Pour in the tamarind water and bring to a gentle boil.
4 minutes
Simmer gently to avoid overcooking the tomatoes, which preserves nutrients.
- 4
Add the mashed dal, 2 more cups of water, freshly ground pepper, and crushed cumin. Stir well and simmer for 8-10 minutes until aromatic.
10 minutes
Adjust water to your preferred consistency—rasam should be light and soupy.
Why This Dish is Healthy
Rasam is a healthy vegetarian snack as it is light, easy to digest, and packed with phytonutrients. It uses minimal oil, is naturally gluten-free (when served without wheat accompaniments), and includes anti-inflammatory spices. The addition of dal increases the protein content, making it satiating without excess calories. By using fresh ingredients and skipping heavy fats, this rasam recipe supports weight loss, diabetic diets, and overall wellness while staying true to authentic Indian flavors.
Rasam is low in calories and fat, yet rich in vitamins, minerals, and plant-based protein from toor dal. The tomatoes provide vitamin C and antioxidants, while tamarind delivers potassium and magnesium. Black pepper and cumin aid digestion and have anti-inflammatory properties. Curry leaves and coriander are packed with micronutrients and fiber. The minimal use of oil keeps saturated fat low, making rasam a heart-healthy choice. Overall, this traditional rasam recipe is suitable for most diets and is especially beneficial for gut health and immunity.
Pro Tips
- 💡Tip 1: Use freshly ground pepper and cumin for the most aromatic rasam.
- 💡Tip 2: Do not overboil after adding tempering—this preserves the fresh flavors of spices and herbs.
- 💡Tip 3: Add a pinch of jaggery to balance the tartness if desired.
- 💡Tip 4: For authentic taste, use earthenware or stainless steel pots.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat gently to preserve flavors and aroma.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 2.1 g |
| Carbohydrates | 6.5 g |
| Total Fat | 0.6 g |
| Fiber | 1.2 g |
| Sugars | 2.0 g |
| Sodium | 320.0 mg |
| Potassium | 190.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 180.0 IU |
| Vitamin C | 14.0 mg |
| Calcium | 32.0 mg |
| Iron | 0.7 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.2 mg |
| Phosphorus | 34.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.4 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 22.0 µg |
