Recipes · Indian · Soups and Broths
Rasam
One serving has 129 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (33%), copper (30%), folate (21%) and vitamin K (21%). Ready in 52 minutes.
- Preparation: 10 min
- Cooking: 42 min
- Makes: 1 serving (346 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 15 g Pigeon peas, dried
- 60 g Tomatoes, raw
- 10 g Tamarind pulp
- 250 g Water
- 0.5 g Mustard seeds
- 1 g Cumin
- 0.5 g Black pepper
- 0.5 g Coriander seeds
- 1 g Chilies, dried red
- 0.3 g Bay leaves
- 0.3 g Garlic powder
- 0.5 g Turmeric
- 1.2 g Salt
- 3 g Vegetable oil
- 2 g Cilantro, fresh
Method
- Boil the pigeon peas in the water for about 25 minutes until soft, then mash them roughly into the water to make a thin dal stock.
- Add the chopped tomato, tamarind pulp, turmeric and half the salt, and simmer for 10 minutes until the tomato is soft.
- Crush the cumin, black pepper and coriander seed and stir them in, then simmer for 5 more minutes so the soup turns fragrant and slightly frothy.
- In a small pan, heat the oil and sizzle the mustard seeds, dried chili, bay leaf and garlic powder for a few seconds until the mustard seeds pop.
- Pour the tempering over the rasam, add the remaining salt, and simmer for 2 minutes more.
- Scatter with cilantro and serve hot as a soup, or ladled over rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 129 kcal | 6% |
| Carbohydrates | 20.7 g | |
| Water | 313 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.27 g | |
| Lysine | 0.28 g | |
| Methionine | 0.05 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.17 g | |
| Histidine | 0.13 g | |
| Fat | 4 g | |
| Monounsaturated | 1.1 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 0.61 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 62.5 mg | 6% |
| Copper | 0.27 mg | 30% |
| Iron | 2.6 mg | 14% |
| Magnesium | 56.8 mg | 18% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 98.3 mg | 14% |
| Potassium | 493 mg | 10% |
| Selenium | 2.8 µg | 5% |
| Sodium | 488 mg | |
| Zinc | 0.72 mg | 9% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.29 mg | 6% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 82.3 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7.3 mg | 2% |
| Vitamin A | 47.2 µg | 7% |
| Vitamin C | 9.8 mg | 13% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.75 mg | 5% |
| Vitamin K | 18.8 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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