Nutritional Facts of Rasam, Tomato Rasam, Calories in Rasam, Tomato Rasam

by Tarla Dalal
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How many calories does one serving of Rasam, Tomato Rasam have?

One serving of Rasam, Tomato Rasam gives 70 calories. Out of which carbohydrates comprise 36 calories, proteins account for 10 calories and remaining calories come from fat which is 24 calories. One serving of Rasam, Tomato Rasam provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Rasam, Tomato Rasam recipe. tomato rasam recipe | Mysore rasam | easy rasam recipe | tomato rasam village style |

Tomato rasam is a daily fare for most South Indians equivalent to Sambar. Learn how to make easy rasam recipe.


Here is the traditional way of making Mysore rasam, with the special spice powder, tamarind, tomatoes and dal, concluded aptly with an aromatic tempering, which is enough to bring everybody to the kitchen in a flash...

To make tomato rasam, first make the rasam powder. Combine the coriander seeds, Kashmiri chillies, back peppercorn, toovar dal, chana dal and a pinch of cumin seeds and sauté on a medium flame for 2 to 3 minutes. Allow to cool completely. Once cooled, blend in a mixer to a smooth powder. Keep aside. Then pressure cook toovar dal with enough water and blend it with a hand blender. Add the prepared rasam powder into it, mix well and keep aside. Combine the tomatoes, tamarind pulp, turmeric powder, asafoetida, salt and 3 cups of water, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the prepared dal-rasam powder mixture, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Keep aside. Make a tempering of hot oil and mustard seeds and curry leaves and add it to the rasam and cook for 1 minute. Add coriander and mix well and serve.

Tomato rasam is to most South Indian the symbol of homely cooking. Whether a bachelor in a serviced apartment on the other end of the globe, or a family back from a holiday in the hills, or just a tired being returning from office, the aroma of Rasam boiling in the kitchen is what their hearts would yearn for.


Tomato rasam village style and Medu Vada is a popular combo.

 Medu Vada, South Indian Snack

 Medu Vada, South Indian Snack

You can also serve with it with a South Indian lunch of Chana GhassiFrench Beans PoriyalKolumbuMango Sasav , Ghee Rice and Paal Payasam.

Tips for tomato rasam.

1. Chop the tomatoes finely for a good mouthfeel.

2. Use Kashmiri chillies for a bright red colour of the rasam powder.

3. Blend the dal very well after cooking to have a smooth rasam.

Is Rasam, Tomato Rasam healthy?

Yes, this is good and healthy south Indian rasam.

Let's understand the Ingredients Rasam, Tomato Rasam.

What's good in Rasam, Tomato Rasam.

Coriander seeds (dhania) : Coriander seeds is one of the oldest of herbs and spices. The fruit of the coriander plant contains two seeds which, when dried, are the portions used as the dried spice. The antioxidants vitamin A 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

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 copper, potassium, manganese, magnesium 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.

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.

Toovar Dal (tuvar dal, arhar dal, toovar dal) : Toovar 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

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

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

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.

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. 

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

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.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

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.

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.

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 Rasam, Tomato Rasam?

Yes, this recipe is good for diabetics, heart and weight loss. Toovar 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. Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber.

Can healthy individuals have Rasam, Tomato Rasam?

Yes, this rasam is good for healthy lifestyle.

How to burn 70 calories that come from one serving of Rasam, Tomato Rasam?

Walking (6 kmph) =          21  mins
Running (11 kmph) =             7  mins
Cycling (30 kmph) =            9  mins
Swimming (2 kmph) =           12  mins

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

Value per serving% Daily Values
Energy70 cal4%
Protein2.4 g4%
Carbohydrates9.3 g3%
Fiber1.3 g5%
Fat2.8 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A207.4 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C7.5 mg19%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)16.5 mcg8%
MINERALS
Calcium22.5 mg4%
Iron0.5 mg2%
Magnesium11.1 mg3%
Phosphorus33.2 mg6%
Sodium7.7 mg0%
Potassium164 mg3%
Zinc0.1 mg1%
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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Rasam, Tomato Rasam
5
 on 08 Feb 21 11:49 AM


Can I know the quantity of the cooked food per serving? For better understanding of the nutrients!
| Hide Replies
Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. This recipe would make approximately 4 cups of rasam. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe. We present the facts as we see it.
Reply
08 Feb 21 01:15 PM