Kabuli Chana Rasam Recipe
Kabuli Chana Rasam, a delicious and protein-packed South Indian soup, is made from the goodness of Kabuli Chana (chickpeas) and its water, known as “chana stock.” This comforting dish is a delightful combination of tangy, spicy, and savory flavors, perfect for a nourishing lunch. The rasam is packed with the health benefits of chickpeas, which are high in protein, making it an excellent choice for a high-protein vegetarian diet.
Cuisine: South Indian
Course: Lunch
Diet: High-Protein Vegetarian
Ingredients:
| Ingredients | Quantity |
|---|---|
| Tomatoes | 2 medium-sized, pureed |
| Kabuli Chana (White Chickpeas), boiled | 1 tablespoon |
| Chana stock (water from boiled chickpeas) | 1 cup |
| Lemon juice | 1 1/2 teaspoons |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Salt | As per taste |
| Asafoetida (Hing) | 1/4 teaspoon |
| Coriander (Dhania) leaves, finely chopped | 2 teaspoons |
| For Tempering | |
| Ghee | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Garlic, finely chopped | 1 clove |
| Curry leaves | 5-6 leaves |
| For Fresh Rasam Masala | |
| Whole Black Pepper Corns | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1 1/2 teaspoons |
| Dry Red Chillies | 2 whole |
| Curry leaves | 5-6 leaves |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 100 kcal |
| Protein | 6 g |
| Carbohydrates | 15 g |
| Fat | 4 g |
| Fiber | 4 g |
| Sodium | 240 mg |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Instructions:
-
Prepare the Tomato Base:
Start by grinding the tomatoes into a smooth paste. Once done, dilute the paste with about 2 cups of water to create a liquid consistency. Add the turmeric powder, hing (asafoetida), and salt to the tomato mixture. Transfer this mixture to a saucepan and bring it to a rolling boil. Allow it to cook for a few minutes until the raw smell of the tomatoes dissipates. -
-
Make the Fresh Rasam Masala:
To prepare the fresh rasam masala, combine the whole black peppercorns, cumin seeds, curry leaves, and dry red chillies in a mixer jar. Grind these ingredients into a coarse masala mix. Set it aside. -
Mash the Kabuli Chana:
In a separate bowl, mash the boiled Kabuli Chana (chickpeas) coarsely using a fork or potato masher. The texture should remain chunky, but soft enough to incorporate easily into the rasam. -
Combine Ingredients and Boil:
Add the freshly ground rasam masala, the mashed chickpeas, and 1 cup of the reserved chana stock (the water in which the chickpeas were boiled) to the tomato mixture. Stir well and bring everything to a boil. Let the rasam cook until it froths up, which indicates it is ready. -
Prepare the Tempering:
In a small pan, heat 1 teaspoon of ghee. Once hot, add the mustard seeds and allow them to splutter. Once they splutter, add the finely chopped garlic and curry leaves to the pan. Fry for a few seconds until fragrant. -
Add Tempering to the Rasam:
Pour the prepared tempering over the boiling rasam and give it a final stir. Turn off the heat once the tempering is well incorporated. -
Serving:
Serve your piping hot Kabuli Chana Rasam with steamed rice and a dollop of ghee for an extra layer of flavor. For an even more delightful meal, pair the rasam with Elai Vadam, Chow Chow Pasiparuppu Poriyal (Chayote Squash and Moong Stir Fry), and Pudina Buttermilk.
This Kabuli Chana Rasam brings together the tangy, earthy flavors of chickpeas with the heat of spices, making it the perfect dish for any occasion. It’s especially delicious as part of a South Indian lunch spread, offering both comfort and nutritional benefits. Enjoy this high-protein vegetarian dish thatβs rich in flavor and packed with goodness!
