Pulses Rasam

Pulses Rasam is a flavorful, protein-rich South Indian soup made with a mix of lentils and aromatic spices, offering a comforting yet nutritious meal. Perfectly paired with rice or enjoyed on its own, this dish is both satisfying and wholesome.

Ingredients

• Toor dal (pigeon peas) - 50 grams
• Moong dal (split yellow lentils) - 50 grams
• Water - 1 liter
• Tomato - 1 medium, chopped
• Tamarind paste - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Curry leaves - 10 leaves
• Green chili - 1, slit
• Fresh coriander leaves - a handful, chopped
• Salt - to taste
• Ghee or oil - 1 tablespoon

Steps

1. Rinse the toor dal and moong dal under running water until the water runs clear.
2. In a pot, add the rinsed lentils and 1 liter of water. Bring to a boil, then reduce the heat and simmer until the lentils are soft, about 15-20 minutes.
3. Once the lentils are cooked, add the chopped tomato, tamarind paste, turmeric powder, and salt. Stir to combine and simmer for another 5 minutes.
4. In a small pan, heat ghee or oil over medium heat. Add mustard seeds and cumin seeds. When they start to splutter, add the black pepper, curry leaves, and slit green chili. Sauté for 1-2 minutes until fragrant.
5. Pour the tempering over the lentil mixture, mix well, and let it simmer for an additional 5 minutes.
6. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 180
• Protein: 10 g
• Carbs: 30 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 1 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in dietary fiber, aiding in digestion and promoting gut health.

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