Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 55 g | Sweet, Astringent · Heating |
 Fresh mint leaves | 22 g | Pungent, Sweet · Cooling |
 Fresh cilantro | 10 g | Astringent, Bitter · Cooling |
 Tamarind pulp | 18 g | Sour, Sweet · Heating |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Black pepper | 2 g | Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Mustard seeds | 2 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Ghee | 10 g | Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the toor dal and simmer it in part of the water until soft; whisk it into a thin suspension.
- Crush the cumin and black pepper coarsely, keeping the mixture textured rather than powdered.
- Add the tamarind, fresh mint leaves, fresh cilantro, turmeric, salt, and remaining water; simmer until the raw sour aroma softens.
- Stir in the dal liquid and heat only until the surface becomes foamy, without a prolonged hard boil.
- Warm the ghee, pop the mustard seeds, and crisp the curry leaves; pour this tempering over the rasam before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian rasam tradition)
Mint Rasam is a thin, sour-spiced broth intended for a modest portion. Vata: pair with soft rice and extra ghee. Pitta: reduce pepper and tamarind. Kapha: use the full pepper measure and little added fat.
USDA Nutrition Facts for Mint Rasam
| Nutrient | Per 100g | Per Serving (1 serving (332g)) |
|---|---|---|
| Energy (Calories) | 28 kcal | 93 kcal |
| Protein | 1.1 g | 3.8 g |
| Total Carbohydrates | 4.1 g | 13.6 g |
| Dietary Fiber | 1.0 g | 3.2 g |
| Total Sugars | 0.5 g | 1.8 g |
| Total Fat | 1.0 g | 3.2 g |
| Calcium | 19.6 mg | 65.1 mg |
| Iron | 0.62 mg | 2.08 mg |
| Magnesium | 13.4 mg | 44.6 mg |
| Phosphorus | 21.4 mg | 71.1 mg |
| Potassium | 90 mg | 301 mg |
| Sodium | 123 mg | 408 mg |
| Zinc | 0.17 mg | 0.58 mg |
| Copper | 0.07 mg | 0.23 mg |
| Manganese | 0.14 mg | 0.48 mg |
| Selenium | 0.7 µg | 2.3 µg |
| Vitamin C | 0.8 mg | 2.7 mg |
| Vitamin A (RAE) | 12.9 µg | 43.0 µg |
| Vitamin E | 0.08 mg | 0.27 mg |
| Vitamin K | 4.4 µg | 14.8 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.21 mg | 0.70 mg |
| Vitamin B6 | 0.02 mg | 0.06 mg |
| Folate (DFE) | 21.7 µg | 72.2 µg |
| Choline | 0.8 mg | 2.6 mg |
