High Protein South Indian Rasam
Elevate your mealtime with this wholesome and flavorful High Protein South Indian Rasam! This traditional rasam recipe gets a protein-packed twist with the addition of toor dal (split pigeon peas), making it as nourishing as it is delicious. Infused with the bold flavors of tamarind, freshly ground black pepper, curry leaves, and spices like asafoetida and cumin, this comforting dish is perfect as a standalone soup or paired with steamed rice for a satisfying meal. Ready in just 40 minutes, including prep and cooking, this recipe combines authentic South Indian cooking techniques with a health-focused approach, ensuring it’s as wholesome as it is flavorful. Whether you’re seeking a hearty vegetarian meal or a light yet protein-rich dish, this rasam delivers an aromatic experience that highlights traditional ingredients and comforting spices.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 2 tablespoons Tamarind pulp
- 2 large Tomatoes (chopped)
- 3 cloves Garlic (crushed)
- 1.5 teaspoons Rasam powder
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Black pepper (freshly ground)
- 10 leaves Curry leaves
- 2 tablespoons Coriander leaves (chopped)
- 1 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 0.25 teaspoons Asafoetida (hing)
- 2 pieces Dry red chilies
- 4 cups Water
- 1 tablespoon Oil (preferably sesame oil)
- 1 teaspoon Salt
Instructions
Rinse the toor dal thoroughly and soak it in water for 15 minutes to reduce cooking time.
Cook the toor dal in a pressure cooker or pot with 2 cups of water until soft and mushy (approximately 3-4 whistles in a pressure cooker or 20 minutes in a pot). Once cooked, mash the dal and set it aside.
Soak tamarind pulp in 1 cup of warm water for 10 minutes. Strain to extract the juice and discard the solids.
In a large pot, mix the tamarind juice, chopped tomatoes, crushed garlic, rasam powder, turmeric powder, and salt with 2 cups of water. Bring this mixture to a boil and let it simmer for 5-7 minutes until the raw smell of tamarind disappears.
Add the mashed toor dal to the pot and mix well. Adjust the consistency by adding more water (if needed) and simmer for another 5 minutes.
In a small pan, heat oil on medium flame. Add mustard seeds and let them splutter. Then add cumin seeds, dry red chilies, asafoetida, and curry leaves to the hot oil. Stir for 30 seconds until fragrant.
Pour this tempered mixture into the simmering rasam and mix well.
Add freshly ground black pepper and chopped coriander leaves to the rasam for a final burst of flavor. Simmer for 1-2 more minutes and then turn off the heat.
Serve the high-protein rasam hot with steamed rice or as a flavorful soup on its own.
Nutrition Facts
Calories |
994 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2453 mg | 107% | |
| Total Carbohydrate | 166.1 g | 60% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 27.3 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 291 mg | 22% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 3876 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
