Low Sodium South Indian Rasam

Experience the comforting warmth of this Low Sodium South Indian Rasam, a tangy and aromatic soup that’s both flavorful and heart-healthy. Bursting with the bold flavors of tamarind, black pepper, cumin, and fresh cilantro, this low-sodium twist on a traditional South Indian favorite proves that you don’t need salt to create a deeply satisfying dish. With ripe tomatoes, garlic, and a gentle tempering of curry leaves and mustard seeds, this rasam offers layers of spice and tang, balanced perfectly by a hint of natural sweetness. Light yet nourishing, it’s perfect as a soothing soup or served over steaming rice for a wholesome meal. Ready in just 30 minutes, this delightful dish is ideal for anyone seeking bold, authentic South Indian flavors with a lower sodium profile.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Roughly chop the tomatoes and crush the garlic cloves.

Step 3

Using a mortar and pestle, coarsely crush the black peppercorns and cumin seeds. This will release their flavor and aroma. Set aside.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Pour the tempered spices into the simmering rasam and give it a gentle stir.

Step 8

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.

Step 9

Turn off the heat and garnish with freshly chopped cilantro.

Step 10

Serve hot as a soup or pair with steamed rice for a comforting South Indian meal.

Nutrition Facts

Serving size	(1262.8g)

Amount per serving	% Daily Value*
Calories	223.2

Total Fat 7.0g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 58.4mg	0%
Total Carbohydrate 37.0g	0%
Dietary Fiber 8.6g	0%
Total Sugars 15.8g
Protein 7.5g	0%

Vitamin D 0IU	0%
Calcium 178.4mg	0%
Iron 5.2mg	0%
Potassium 1127.5mg	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: 26.1%

Protein: 12.4%

Carbs: 61.4%