High Protein South Indian Rasam

Elevate your comfort food game with this High Protein South Indian Rasam, a nutritious twist on the classic rasam that’s brimming with rich flavor and wholesome goodness. Crafted with protein-packed toor dal (split pigeon peas), tangy tamarind, aromatic spices, and a hint of heat from freshly ground black pepper and dry red chilies, this dish strikes the perfect balance of taste and nutrition. The addition of a fragrant tempering of mustard seeds, cumin, and curry leaves in nutty sesame oil takes the flavor profile to the next level. Ready in just 40 minutes, this hearty yet light dish can be enjoyed as a soul-soothing soup or paired with steamed rice for a complete South Indian meal. Perfect for busy weeknights or when you crave a high-protein vegetarian option, this rasam is both versatile and irresistibly delicious.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the toor dal thoroughly and soak it in water for 15 minutes to reduce cooking time.

Step 2

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.

Step 3

Soak tamarind pulp in 1 cup of warm water for 10 minutes. Strain to extract the juice and discard the solids.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Pour this tempered mixture into the simmering rasam and mix well.

Step 8

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.

Step 9

Serve the high-protein rasam hot with steamed rice or as a flavorful soup on its own.

Nutrition Facts

Serving size	(1538.4g)

Amount per serving	% Daily Value*
Calories	993.6

Total Fat 19.5g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2453.1mg	0%
Total Carbohydrate 166.1g	0%
Dietary Fiber 38.2g	0%
Total Sugars 27.3g
Protein 50.2g	0%

Vitamin D 0IU	0%
Calcium 291.2mg	0%
Iron 12.4mg	0%
Potassium 3876.4mg	0%

*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.

Source of Calories

Fat: 16.9%

Protein: 19.3%

Carbs: 63.8%