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Seasoning
In a nonstick pan, heat ghee, add mustard seeds and let them splutter. To this add chopped garlic cloves, saute till golden brown. Add this seasoning to the prepared rasam.
- Serving Size 1 Small Cup (100 g)
- Calories52.7 kcal
- Carbs8.5 g (34.2 kcal)
- Protein1.7 g (6.9 kcal)
- Fats1.3 g (11.7 kcal)
Munggai rasam recipe
Munggai rasam/Drumsticks rasam is a good source of vitamin C, beta carotene, lycopene, lutein and an excellent source of vitamin D. It helps manage diabetes and improve heart health.
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Tomatoes raw
50 Grams
Ghee clarified butter
1 Tea Spoon
Red gram dal
15 Grams
Drumstick
50 Grams
Tamarind pulp
50 Milliliter
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic small clove
10 Grams
Mint leaves
10 Grams
Asafoetida
0.25 Tea Spoon
Chillies red
5 Grams
Pepper, black
2.5 Grams
Turmeric powder
0.25 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Instructions
1
2
Garnish
Garnish with chopped coriander leaves. Serve hot with rice.
3
Wash the drumstick
Wash the drumstick and cut drumstick in to 3 to 4 inch length pieces.
4
Grinding
Roast bengal gram dal, coriander seeds, cumin seeds, black pepper ,red chilli, curry leaves, and grind it to fine paste.
5
Boiling
In a vessel add tamarind pulp with extra water, tomato, salt, jaggery, hing, turmeric powder to the tamarind extract and allow boiling till raw smell vanishes. Add mint leaves. Add the drumstick pieces and ground powder to the rasam and allow boiling for 2 to 3 mins
Nutrition Label
Munggai rasam
- Serving Size1 Small Cup (100 g)
- Calories52.7 kcal
- Carbs8.5 g
- Fiber2.4 g
- Sugar4.8 g
- Protein1.7 g
- Fat1.3 g
- Saturated fat0.6 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.2 g
- Cholesterol2.0 mg
- Sodium162.9 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Munggai rasam | Bottle gourd rasam | Chuvannaya Rasam | Dudhi Bhopalyachi rasam |
|---|---|---|---|---|
| Calories | 52.7 kcal | 50.5 kcal | 50.5 kcal | 50.5 kcal |
| Carbs | 8.5 g | 8.6 g | 8.6 g | 8.6 g |
| Protein | 1.7 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 1.3 g | 1 g | 1 g | 1 g |
| Fiber | 2.4 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 4.8 g | 4.7 g | 4.7 g | 4.7 g |
| Sodium | 162.9 mg | 160.7 mg | 160.7 mg | 160.7 mg |
| Cholesterol | 2 mg | 1 mg | 1 mg | 1 mg |
