Beetroot Rasam
Recipe Details:
Ingredients
Per Serving
- Beetroot, peeled and cubed: ½ cup
- Water: 1 cup
- Salt: a pinch
For Rasam Powder
- Black pepper powder: ½ tsp
- Cumin seeds: ½ tsp
- Coriander seeds: ½ tbsp
- Dry red chilli: 1
- Garlic: 1 clove
- Curry leaves: few
- Finely chopped coriander leaves: 1 tsp
For Tempering
- Ghee: ½ tsp
- Mustard seeds: ½ tsp
- Cumin seeds: ½ tsp
- Asafoetida (hing): a pinch
Other Ingredients
- Lemon juice: ½ tsp
- Fresh coriander leaves: for garnish
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- Cook beetroot cubes in a pressure cooker with water for two whistles.
- Coarsely grind black pepper, cumin seeds, coriander seeds, red chilli, garlic, curry leaves, and coriander leaves.
- Add the ground mixture to the cooked beetroot and simmer for about 10–12 minutes.
- In a small pan, prepare tempering by heating ghee and adding mustard seeds, cumin seeds, and asafoetida.
- Pour the tempering into the rasam.
- Add lemon juice, garnish with coriander leaves, and serve warm.
Benefits
- A warm, light soup that supports heart health, respiratory comfort, and digestion.
- Beetroot provides antioxidants and dietary nitrates that support circulation and cardiovascular health.
- Pepper, cumin, and garlic contain bioactive compounds that support digestive and respiratory health.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 58.00 | 8.50 | 1.50 | 2.00 |
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
Disclaimer:
The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.*Images used are for representation purpose only.