Rasam is a classic South Indian dish known for its tangy flavour, digestive benefits, and light texture. Made primarily with tamarind water, tomatoes, and spices like black pepper, cumin, and garlic, it is not only comforting but also therapeutic.
For diabetic care, rasam works wonderfully because it is naturally low in calories, aids digestion, and has a low glycaemic load. Tomatoes provide antioxidants like lycopene and vitamin C, while pepper and cumin improve metabolism and blood sugar regulation.
Paired with brown rice, the meal becomes more balanced—offering fibre, complex carbs, and steady energy release without sugar spikes. Unlike heavy curries, rasam is easy on the stomach and can be enjoyed daily as a light lunch or dinner option.
Soak tamarind in warm water, extract the pulp, and keep aside.
Heat oil in a pan, add mustard seeds, curry leaves, garlic, and green chilli. Sauté for 1 minute.
Add tomatoes, turmeric, pepper, and cumin. Cook until tomatoes soften.
Add tamarind extract, rasam powder, salt, and 2 cups water. Bring to a boil, then simmer for 8–10 minutes.
Garnish with coriander leaves.
Serve hot with freshly cooked brown rice.
Tips and Tricks
- Use freshly ground black pepper and cumin for authentic flavour.
- Adjust tamarind for more or less tanginess.
- Drink rasam as a soup on its own for a light dinner option.
Frequently Asked Questions
Yes, replace with lemon juice for a lighter, tangy flavour.
Yes, it stays good for 1 day in the fridge. Reheat before serving.
White rice has a higher glycaemic index. For diabetics, brown rice or millets are recommended.
