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Pressure cooking
Pressure cook tur dal for 4 to 5 whistles and keep aside. Add 2 cups of water to the ground tomato paste and allow boiling until raw smell vanishes.
Pudina rasam
Pudina rasam has 69 calories per serving (1 Small Cup) — that's 67 calories per 100g. It provides 2g protein, 9.2g carbs, and 2.7g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Pudina rasam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories69.0 kcal
- Carbs9.2 g (36.7 kcal)
- Protein2.0 g (8.0 kcal)
- Fats2.7 g (24.3 kcal)
Nutrition Label
Pudina rasam
- Serving Size1 Small Cup (100 g)
- Calories69.0 kcal
- Carbs9.2 g
- Fiber3.0 g
- Sugar4.9 g
- Protein2.0 g
- Fat2.7 g
- Saturated fat1.3 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.3 g
- Cholesterol2.1 mg
- Sodium166.1 mg
Nutrition per 100g
- Calories67.0 kcal
- Carbs8.9 g
- Fiber2.9 g
- Sugar4.7 g
- Protein1.9 g
- Fat2.6 g
- Cholesterol2.0 mg
- Sodium161.4 mg
1 serving = 102.9g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Ghee clarified butter
1 Tea Spoon
Red gram dal
15 Grams
Tomato ripe local
50 Grams
Tamarind pulp
50 Milliliter
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic big clove
10 Grams
Ginger fresh
10 Grams
Mint leaves
10 Grams
Asafoetida
0.25 Tea Spoon
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Pepper, black
2.5 Grams
Turmeric powder
0.25 Tea Spoon
Coconut kernel fresh
15 Grams
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Rasam powder
2 Tea Spoon
Instructions
1
2
Grinding
Grind mint leaves, coconut (grated), curry leaves, pepper, cumin leaves, coriander leaves, red chillies to a fine paste.
3
Boiling
Add the ground powder, tamarind, ginger, turmeric, salt, rasam powder to the rasam and allow boiling until bubbles form on surface.
4
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.
5
Garnish
Garnish with chopped coriander leaves. Serve hot with rice.
Also Known As
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Pudina rasam | Cumin rasam | Jeera rasam | Seeragam Rasam |
|---|---|---|---|---|
| Calories | 69 kcal | 52 kcal | 52 kcal | 52 kcal |
| Carbs | 9.2 g | 7.2 g | 7.2 g | 7.2 g |
| Protein | 2 g | 2 g | 2 g | 2 g |
| Fat | 2.7 g | 1.7 g | 1.7 g | 1.7 g |
| Fiber | 3 g | 3.1 g | 3.1 g | 3.1 g |
| Sugar | 4.9 g | 2.9 g | 2.9 g | 2.9 g |
| Sodium | 166.1 mg | 201.5 mg | 201.5 mg | 201.5 mg |
| Cholesterol | 2.1 mg | 1.3 mg | 1.3 mg | 1.3 mg |
Health Goals Suitability
Weight Loss
At just 69 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (2.1mg) and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~102.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Pudina rasam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (138-207 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Pudina rasam contains 69 kcal (2g protein, 9.2g carbs, 2.7g fat). That's 67 kcal per 100g. You can track exact portions in the Hint app.
At just 69 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pudina rasam has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pudina rasam is light enough for dinner at 69 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pudina rasam is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
