Nutritional Facts of Dal Rasam, South Indian Toovar Dal Rasam, Calories in Dal Rasam, South Indian Toovar Dal Rasam

by Tarla Dalal
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How many calories does one serving of Dal Rasam, South Indian Toovar Dal Rasam have?

One serving of Dal Rasam, South Indian Toovar Dal Rasam gives 115 calories. Out of which carbohydrates comprise 12 calories, proteins account for 2 calories and remaining calories come from fat which is 1 calories. One serving of Dal Rasam, South Indian Toovar Dal Rasam provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Dal Rasam, South Indian Toovar Dal Rasam, dal rasam recipe | tur dal rasam | paruppu rasam | South Indian toovar dal rasam | with 33 amazing images.

dal rasam is an everyday fare in Tamil Nadu! Learn how to make paruppu rasam.

Tur dal rasam is made with cooked toovar dal and tomatoes, flavoured with a special rasam powder. The tamarind water gives a pleasant tang to the rasam, while the semi-spicy rasam powder leaves a warmth on your taste buds.

This South Indian toovar dal rasam is also a pleasing bowl on winter days, especially when you have a cold or cough. All the ingredients perfectly complement each other in this aromatic rasam to provide a good amount of protein too. You can benefit from this key nutrient and help nourish the cells of your body. People with heartheart disease or diabetes too can enjoy half serving of this rasam.

To make dal rasam, first make the rasam powder. Heat a small non-stick pan and dry roast all the ingredients on a medium flame for 2 minutes. Transfer the mixture into a plate and cool completely. Once cooled blend in a mixer till smooth. Keep aside. Next for the rasam, pressure cook toovar dal with salt, turmeric powder and 1½ cups of water for 4 whistles. Once slightly cool, whisk the dal. Heat the oil, add the mustard seeds and urad dal and saute for a while. Add Kashmiri chillies, curry leaves and asafoetida and saute for a few seconds. Then saute rasam powder and tomatoes for a minute. Add the cooked whisked dal, tamarind water, salt and 2 cups of water, mix well and cook on a medium flame for 6 minutes, while stirring occasionally. Switch off the flame, add the coriander and mix well. Serve dal rasam hot with steamed rice.

Enjoy this paruppu rasam hot and fresh, like a soup, or mixed with hot rice and ghee, which is the traditional way of having it. You can also try other rasams like Jeera-Pepper Rasam or Garlic Rasam. Those following a healthy diet plan can serve this rasam with Low Calorie Medu Vada.

Garlic Rasam, South Indian Poondu Rasam

Garlic Rasam, South Indian Poondu Rasam

Tips for dal rasam. 1. While making the rasam powder, it is very important to only dry roast the ingredients and not fry them in oil or ghee, which causes the flavour to change. 2. Also, you can make some extra powder and keep it for a few days to flavour more rasam or even dry vegetable curries! 3. Whisk the dal very well so as to get a smooth mixture. We recommend you use a whisk and not a spoon. 4. Use a deep pan, so the rasam can be easily boiled.

Is Dal Rasam, South Indian Toovar Dal Rasam healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal

2. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

3. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

4. Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

5. Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

6. Kashmiri Red Chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copperpotassiummanganesemagnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

7. Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

8. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.

9. Imli (Tamarind) : Tamarind is good for heart due to the fibre present which has a cholesterol lowering effect. It is also good for diabetics. But too much tamarind is bad for health. 

10. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

11. Fenugreek Seeds (Methi Seeds) : 1 tsp of fenugreek seeds soaked overnight and consumed early in the morning on an empty stomach is a remarkable cure to control blood sugar levels for diabetics. Fenugreek seeds have been known to benefit the heart by way of reducing cholesterol levels in the blood. Fenugreek seeds have long been suggested to enhance breast milk production to lactating mums. A teaspoon of fenugreek seeds swallowed with half glass water is also a very well-known home remedy for diarrhoea. See detailed benefits of fenugreek seeds methi seeds.

12. Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

13. Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Dal Rasam, South Indian Toovar Dal Rasam?

Yes, this recipe is good for diabetics, heart and weight loss. Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients. Urad dal is rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes.

Can healthy individuals have Dal Rasam, South Indian Toovar Dal Rasam?

Yes, this rasam is good and healthy for everyone.

One serving of Dal Rasam, South Indian Toovar Dal Rasam is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 115 calories that come from one serving of Dal Rasam, South Indian Toovar Dal Rasam?

Walking (6 kmph) = 35 mins
Running (11 kmph) = 12 mins
Cycling (30 kmph) = 15 mins
Swimming (2 kmph) = 20 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy115 cal6%
Protein5.2 g9%
Carbohydrates17.5 g6%
Fiber2.2 g9%
Fat2.9 g4%
Cholesterol0 mg0%
Vitamin A188.6 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C4.9 mg12%
Vitamin E
Folic Acid (Vitamin B9)25.4 mcg13%
Calcium29.5 mg5%
Iron0.9 mg4%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium10.5 mg1%
Potassium299.6 mg6%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Dal Rasam, South Indian Toovar Dal Rasam
 on 09 Jun 20 02:43 PM

please tell us how many grams are per serving
| Hide Replies
Tarla Dalal    We estimate how many people will the dal serve and then calculate the NV. The key here is that this is a healthy rasam.
09 Jun 20 07:05 PM