Pineapple Rasam
Makan Tengah Hari • Malaysia
How to Make Pineapple Rasam (Traditional & Healthy Version)
Pineapple Rasam is a beloved Malaysian South Indian vegetarian soup, balancing sweet, tangy, and spicy flavors in every spoonful. In Malaysia, rasam is a staple at banana leaf rice meals, and the addition of fresh pineapple (nanas) brings a tropical twist that reflects our multicultural cuisine. This dish is especially popular in South Indian Malaysian homes, enjoyed as a light lunch, appetizer, or comfort food on a rainy day. Pineapple Rasam is both light and invigorating, ideal for those who want a burst of flavor without the heaviness of cream or santan. The use of local spices, lemongrass (serai), and fresh herbs like coriander (daun ketumbar) not only enhances aroma but also highlights the diverse ingredients found in Malaysian kitchens. Its unique blend of sour pineapple, tamarind, and warming spices creates a soup that’s both appetizing and aids digestion. Perfect for vegetarians, this healthy Pineapple Rasam recipe is a great way to incorporate more fruits and anti-inflammatory spices into your diet. Whether served as a starter or paired with steamed rice, it’s a dish that celebrates Malaysia’s vibrant culinary heritage.
Bahan-bahan(untuk 1 medium bowl per person)
- 1 cup Fresh pineapple (peeled and diced (nanas))
- 1 medium Tomato (chopped)
- 1 tablespoon Tamarind pulp (air asam jawa)
- 1/4 cup Toor dal (yellow lentils) (boiled and mashed)
- 1 stalk Lemongrass (serai, bruised) - pilihan
- 1 small strip Pandan leaf (daun pandan, tied into a knot) - pilihan
- 2 teaspoons Rasam powder (or homemade spice mix)
- 1/2 teaspoon Mustard seeds (biji sawi)
- 1/2 teaspoon Cumin seeds (biji jintan putih)
- 1 Dried red chili (cut into halves)
- 8-10 leaves Curry leaves (daun kari)
- 2 tablespoons Coriander leaves (daun ketumbar, chopped)
- 1/4 teaspoon Turmeric powder (serbuk kunyit)
- 1/4 teaspoon Black pepper (freshly ground)
- to taste Salt
- 1 teaspoon Oil (vegetable or coconut oil)
- 3 cups Water
Arahan
- 1
Boil toor dal with 1 cup water until soft (about 10 minutes). Mash well and set aside.
10 minutes
Soak dal for 30 minutes before boiling for faster cooking.
- 2
In a saucepan, combine diced pineapple, chopped tomato, tamarind pulp, turmeric, salt, pandan leaf, and lemongrass. Add 2 cups water and simmer until pineapple softens.
7 minutes
Use ripe pineapple for natural sweetness.
- 3
Remove pandan and lemongrass. Add mashed dal, rasam powder, and black pepper. Simmer for another 5 minutes.
5 minutes
Adjust water for desired rasam consistency.
- 4
Heat oil in a small pan. Add mustard seeds and let them splutter, then add cumin seeds, dried chili, and curry leaves. Fry for 30 seconds.
2 minutes
Do not burn spices—this releases bitter flavors.
Kenapa hidangan ini sihat
This dish is naturally healthy due to its high fiber content from lentils and pineapple, low total fat, and balance of essential nutrients. It’s a great way to boost fruit and vegetable intake, keep sodium in check, and avoid heavy saturated fats. The spices also support metabolism and digestive health, making Pineapple Rasam an excellent choice for weight management and overall wellness.
Pineapple Rasam is low in calories and fat, making it a guilt-free option for lunch. Pineapple provides vitamin C, antioxidants, and enzymes that support digestion. Toor dal adds plant-based protein and fiber, helping you feel full longer. The use of turmeric, black pepper, and lemongrass brings anti-inflammatory and immunity-boosting benefits. There’s minimal oil, and no dairy or gluten, making it suitable for most diets.
Petua
- 💡Tip 1: Use freshly ground black pepper for maximum aroma and health benefits.
- 💡Tip 2: Balance sourness and sweetness by adjusting tamarind and pineapple according to taste.
- 💡Tip 3: Add a small piece of jaggery for a more rounded flavor, if desired.
Penyimpanan & hidangan
Store leftover rasam in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving; do not boil vigorously to preserve flavors.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 65.0 kcal |
