Rasam Vada
Rasam Vada is a beloved South Indian dish featuring soft, lentil-based fritters (vadas) soaked in a tangy, spicy, and aromatic broth called rasam. The vadas are typically made from a batter of soaked and ground urad dal (black lentils), while the rasam is a thin, flavorful soup made with tamarind, tomatoes, and a blend of spices like black pepper, cumin, and coriander. It's a popular snack or light meal, especially in states like Tamil Nadu and Karnataka.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and carbohydrates, with the lentils providing fiber and essential minerals like iron and folate. A typical serving of two to three vadas with a generous amount of rasam would be roughly in the 300-400 calorie range, making it a satisfying yet relatively light option.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 22 g |
| Fat | 7 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 850 mg |
| Potassium | 320 mg |
| Iron | 2.5 mg |
| Calcium | 45 mg |
| Magnesium | 30 mg |
| Phosphorus | 110 mg |
| Vitamin B1 (Thiamin) | 0.15 mg |
| Folate | 40 µg |
| Vitamin C | 4 mg |
Per 1 bowl (300 g) · estimated, varies by recipe
💡 What's interesting
The unique preparation of soaking the vadas in rasam just before serving allows them to absorb the tangy broth, creating a delightful contrast between the soft, spongy interior and the flavorful liquid. Nutritionally, the combination of lentils and tamarind-based rasam offers a good balance of protein and vitamin C, which can aid in iron absorption.
