Tomato Rasam
South Indian • Vegetarian
How to Make Tomato Rasam (Traditional & Healthy Version)
Tomato Rasam is a classic South Indian soup, renowned for its tangy flavor and comforting aroma. Originating from Tamil Nadu, this simple yet vibrant dish is a staple in many South Indian households, often served as a light snack or as part of a larger meal. Tomato Rasam is prepared using ripe tomatoes, aromatic spices, and fresh herbs, making it both flavorful and refreshing. Traditionally, rasam was considered a home remedy for colds and digestive issues due to its use of tamarind, black pepper, and cumin. It’s typically enjoyed with steamed rice, but many now relish it as a soothing clear soup, especially during monsoon or winter months. The balance of sourness from tomatoes and tamarind with the earthiness of fresh coriander makes this South Indian tomato rasam recipe a beloved comfort food. Its light, soupy texture and the delicate blend of spices appeal to all ages and dietary needs. As a vegetarian snack, tomato rasam is both hearty and easy to digest, making it a great choice for those seeking wholesome Indian snacks without excess calories. The dish’s natural simplicity, rich cultural significance, and health benefits make it a must-try for anyone interested in authentic Indian cuisine.
Ingredients(for 1 katori (bowl) tomato rasam)
- 3 medium Ripe tomatoes (chopped)
- 1 tablespoon Tamarind pulp (imli)
- 2 tablespoons Toor dal (split pigeon peas) (optional, cooked and mashed) - optional
- 1/2 teaspoon Black pepper (freshly ground)
- 1 teaspoon Cumin seeds (jeera)
- 2 Garlic cloves (crushed) - optional
- 1 Green chili (slit) - optional
- 8-10 Curry leaves
- 1/2 teaspoon Mustard seeds (rai)
- 1/4 teaspoon Asafoetida (hing)
- 1/4 teaspoon Turmeric powder (haldi)
- to taste Salt
- 2 tablespoons Coriander leaves (chopped)
- 1 teaspoon Ghee or oil (for tempering)
Instructions
- 1
Boil the chopped tomatoes with 2 cups of water until soft. Mash well or blend to a smooth puree.
7 minutes
Use ripe red tomatoes for best flavor and color.
- 2
Soak tamarind in 1/4 cup warm water for 10 minutes, then extract the pulp.
5 minutes
Strain tamarind to remove seeds and fibers for a smooth rasam.
- 3
In a pot, combine tomato puree, tamarind extract, turmeric, salt, and (optional) mashed toor dal. Add 1 cup water and bring to a gentle boil.
5 minutes
Do not overboil; simmering retains fresh flavors.
- 4
Crush black pepper and cumin seeds coarsely. Add to the simmering rasam along with green chili and (optional) garlic.
2 minutes
Freshly ground spices boost aroma and taste.
Why This Dish is Healthy
This South Indian tomato rasam recipe is healthy because it uses fresh, whole ingredients, minimal oil, and no processed additives. It's naturally gluten-free and can be made vegan by using oil instead of ghee. The dish is hydrating, easy on the stomach, and packed with immune-boosting spices, making it perfect for weight management, detox, and everyday nutrition.
Tomato Rasam is low in calories and fat, making it ideal for those seeking a light, nutritious snack. Tomatoes are rich in vitamin C, potassium, and antioxidants like lycopene, which support immune health and reduce inflammation. The use of spices like black pepper, cumin, and turmeric aids digestion and provides anti-inflammatory benefits. Minimal oil is used, keeping fat content low. Optional toor dal adds plant-based protein and fiber, supporting heart health and satiety.
Pro Tips
- 💡Tip 1: Use very ripe tomatoes for a naturally sweet and tangy rasam.
- 💡Tip 2: Always add the tempering at the end to preserve the aroma.
- 💡Tip 3: For extra flavor, add a pinch of jaggery if desired (optional).
- 💡Tip 4: Serve hot and fresh for best taste and digestion.
- 💡Tip 5: Adjust pepper and chili for your spice preference.
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 | 70.0 kcal |
| Protein | 1.2 g |
| Carbohydrates | 4.5 g |
| Total Fat | 0.7 g |
| Fiber | 1.1 g |
| Sugars | 2.7 g |
| Iron | 0.6 mg |
| Calcium | 18.0 mg |
| Sodium | 260.0 mg |
| Potassium | 220.0 mg |
| Vitamin A | 350.0 IU |
| Vitamin C | 13.0 mg |
| Magnesium | 13.0 mg |
| Zinc | 0.2 mg |
| Phosphorus | 22.0 mg |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.5 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 16.0 µg |
| Cholesterol | 0.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B12 | 0.0 µg |
