Low Sodium South Indian Rasam
Delight in the vibrant and tangy flavors of this Low Sodium South Indian Rasam, a heart-healthy twist on a classic comfort dish. Crafted with no added salt, this nourishing recipe relies on the bold, natural flavors of tamarind, black pepper, cumin, and garlic to create a satisfying balance of spice and tanginess. Fresh tomatoes, curry leaves, and optional toor dal lend depth and richness, while a splash of tempered spices adds aromatic flair. Perfectly suited for those seeking low sodium meals, this rasam can be served as a warming soup or alongside steamed rice for a wholesome South Indian feast. Ready in just 30 minutes, this easy-to-make recipe is an ideal addition to your repertoire of flavorful, healthy dishes.
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Recipe Information
Ingredients
- 1 tablespoon Tamarind paste
- 4 cups Water
- 2 pieces Tomatoes (ripe, medium-sized)
- 2 pieces Garlic cloves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Black peppercorns
- 1 teaspoon Cumin seeds
- 1 tablespoon Toor dal (split pigeon peas, optional for flavor)
- 10 pieces Curry leaves
- 0.5 teaspoon Mustard seeds
- 2 pieces Dried red chilies
- 1 tablespoon Fresh cilantro (chopped)
- 0.25 teaspoon Asafoetida (hing, optional)
- 1 teaspoon Neutral cooking oil (such as sunflower or coconut oil)
Instructions
In a small bowl, mix 1 tablespoon of tamarind paste with 1/2 cup of warm water. Let it soak for 5 minutes, then strain to remove any solids, extracting the tamarind water. Set aside.
Roughly chop the tomatoes and crush the garlic cloves.
Using a mortar and pestle, coarsely crush the black peppercorns and cumin seeds. This will release their flavor and aroma. Set aside.
In a medium pot, combine the tamarind water, 4 cups of water, chopped tomatoes, crushed garlic, 0.5 teaspoon of turmeric powder, and 1 tablespoon of toor dal (if using). Bring this mixture to a boil over medium heat.
Reduce the heat to low and let it simmer for 10-12 minutes until the tomatoes soften and the toor dal is cooked (if added). Lightly mash the tomatoes with the back of a spoon for a thicker consistency.
In a small skillet, heat 1 teaspoon of oil over medium heat. Add 0.5 teaspoon of mustard seeds and let them splutter. Then, add the curry leaves, dried red chilies, and a pinch of asafoetida, sautéing for 30 seconds.
Pour the tempered spices into the simmering rasam and give it a gentle stir.
Taste and adjust the seasoning by adding freshly crushed black pepper if a stronger flavor is desired. As this is a low sodium recipe, no salt is added, but the tanginess of tamarind and spices will compensate beautifully.
Turn off the heat and garnish with freshly chopped cilantro.
Serve hot as a soup or pair with steamed rice for a comforting South Indian meal.
Nutrition Facts
Calories |
223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 58 mg | 3% | |
| Total Carbohydrate | 37.0 g | 13% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 15.8 g | ||
| Protein | 7.5 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1128 mg | 24% | |
*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.
