South Indian Vegetable Rasam

Ingredients

• 2 tomatoes, chopped
• 1 tbsp tamarind pulp
• 1/2 cup toor dal, cooked and mashed
• 1 tsp rasam powder
• 1/4 tsp turmeric powder
• 1 tsp mustard seeds
• 1/4 tsp asafoetida
• 8-10 curry leaves
• 2-3 dried red chillies
• 1 tsp ghee
• Coriander leaves, for garnish

Preparation

1. 1Simmer the tomatoes, tamarind pulp, mashed dal, rasam powder, and turmeric in 3 cups of water for 10 minutes.
2. 2In a separate small pan, heat ghee and add mustard seeds, dried red chillies, asafoetida, and curry leaves for the tempering.
3. 3Pour the tempering into the simmering rasam and let it come to a gentle boil.
4. 4Turn off the heat once it froths up; do not boil hard.
5. 5Garnish with coriander and serve with steamed rice or on its own.

Nutrition Information

Approximate values per serving.

Health Context

The dal adds gentle protein and fibre while the digestive spices — cumin, asafoetida, pepper — are traditionally used to ease bloating, supporting a calmer gut for those managing PCOS-related digestive sensitivity.

Alternatives

• Skip the ghee tempering and use a teaspoon of coconut oil for a lighter version.
• Add drumstick or okra for extra fibre and micronutrients.
• Pair with a small portion of red rice instead of white rice.