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A traditional South Indian soup made from the nutritious broth of horsegram lentils. It's tangy, spicy, and deeply comforting, perfect to enjoy with hot steamed rice and a dollop of ghee.
For 4 servings
Cook the Horsegram
Prepare the Rasam Base
Simmer the Rasam
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A traditional South Indian soup made from the nutritious broth of horsegram lentils. It's tangy, spicy, and deeply comforting, perfect to enjoy with hot steamed rice and a dollop of ghee.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 141.25 calories per serving with 6.98g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
Substitute ghee with coconut oil or any neutral vegetable oil for the tempering to make the recipe fully plant-based.
Add 1/2 tsp of freshly ground black pepper to the rasam powder or add whole peppercorns to the tempering for an extra kick of heat.
For a Sattvic version, you can omit the garlic from the tempering. The rasam will still be flavorful from the other spices.
Add pieces of drumstick or carrot along with the tomatoes and allow them to cook in the rasam broth until tender.
Horsegram is a powerhouse of plant-based protein, essential for muscle repair and growth. Its high fiber content promotes digestive health, prevents constipation, and helps maintain stable blood sugar levels.
The combination of high fiber and protein in horsegram promotes a feeling of fullness (satiety), which can help reduce overall calorie intake and support weight management goals.
In traditional Indian medicine, horsegram is known for its thermogenic properties, meaning it helps generate heat in the body. This rasam is often consumed to provide relief from cough, cold, and congestion.
Horsegram is a good source of iron, a mineral crucial for forming hemoglobin and preventing anemia. Regular consumption can help combat fatigue and boost energy levels.
Horsegram (Macrotyloma uniflorum) is a nutrient-dense lentil widely used in South Indian cuisine. It has a distinct, earthy flavor. You can find it in most Indian grocery stores or online, where it may be labeled as 'kollu' or 'ulavalu'.
Yes, it is very healthy. Horsegram is an excellent source of plant-based protein, dietary fiber, iron, and calcium. This rasam is known for its warming properties and is often consumed as a remedy for colds and coughs. It's low in fat and aids in digestion.
One serving (approximately 1 cup or 340g) of Horsegram Rasam contains around 150-180 calories. The exact count can vary based on the amount of ghee or oil used.
Yes, but it will take much longer. Soak the horsegram overnight, then cook it in a covered pot with plenty of water for at least 1.5 to 2 hours, or until the lentils are completely soft and can be easily mashed.
If your rasam is too sour, you can balance it by adding a small pinch of jaggery or sugar. You can also dilute it with a little more water or horsegram stock if you have extra.
The leftover lentils are delicious and nutritious. You can make a 'sundal' by stir-frying them with mustard seeds, onions, green chilies, and fresh grated coconut. You can also blend them into a thick chutney or add them to salads and soups.